WOD Tue 3-26-13
March 25, 2013
WOD Thu 3-28-13 (CFGames Open WOD #4)
March 27, 2013

WOD Wed 3-27-13

Saturday morning mahem

(0-10 min) Warmup:
200M Jog
30ft walking toe touches
30ft squat-to-broad jump
30ft bear crawl
30ft deep lunge steps – touch one elbow to the ground at the bottom
(10-20 min) Skill/Strength: Turkish Getup
– If you have never done TGU before, start with a light DB
– Move up in weight to a KB and perform one full rep with the right and left hand before increasing weight again
(25-45 min) WOD:
21-18-15-12-9-6-3 Rep sets of
Front Squat 185/135 (Int: 135/95, Beg: 95/65)
GHD Situps (Sub TTB progression)
– Squats are supposed to be heavy – if you can finish the first set at 21 without dropping the bar it’s too light
– No racks may be used for the WOD
Cool Down and post times to comments:
1) 200M walk/jog
2) Couch stretch – 60 sec each leg
3) Partner Quad stretch (face down with knee elevated on foam roller or Abmat) 30 sec each leg
4) Seal press-up/abs stretch – 3 x 15 sec holds
5) Forearm stretch 2 x 15 sec each arm
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