Friday 1-30-09
1 Mile Warm-up
Plank Training
WOD:
Script less Training Today
TULC
Finisher: Wall Squat for Time
WF-Fetch It
Set up Cones 25 paces or 75 feet apart.
Sprint 50m out and 50m back (From baseline)
10 pushups (at baseline)
SB Walking Lunges from baseline to other cone (SB on left one way, then right)
10 Push-ups
SB Lateral Toss (To cone and back, face the same way)
10 Push-ups
Repeat for 30 Minutes or 3-5 rounds
Thursday 1-29-09
6 x SB Shoulder (6 ea) – 70lb
6 x SB Lunge (6 ea) – 70lb
6 x 8 ct Body Builder
6 x SB Thruster – 70lb
6 x SB Getup Situp – 70lb
6 x Wall Jump
Repeat 6 Times
Wednesday 1-28-09
WOD:endurance
10k run for time
Ran 10k in calabasas by Grape Arbor park
Wore 20# weight vest
Terrain was very hilly
Total time= 26:11.0
Paced slow first 1.5 so I would not lose Sean
Lap 1 of 2 = 12:46.21
lap 2 of 2 = 13:25.46
WF-Strength 2
A: BB Deadlift
Sets: 5
Reps: 5
Rest: 2-3 min
B2: Weighted BB Row
B2: Weighted Ring Dips
Sets: 5
Reps: 5
Rest: 2-3 min
C: Weighted Knee Raises
Sets: 4
Reps: 6
Rest: 120sec
Finisher: 3 x Farmers Carry