May 2013
Saturday, May 11, 2013
051113 WOD
A. Group warmup
B. “Fight Gone Bad”
Three rounds of:
wall-ball (20/14) to 10′ target
sumo deadlift high-pull 75/55
box jumps, 20″
push press (75/55)
row
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Score is total reps.
Friday, May 10, 2013
>> mobwod was a smash.
We got some great photos of your faces during the first CFUM mobwod today (we’re saving the shots for a rainy day post). Pain had its purpose, though; many of you were stoked on the results of working with lacrosse balls, foam rollers and resistance bands. Thanks to Josh, the mobility giant, for the start to many more mobwods. Just wait until he gets to the partner quad smashing. You won’t want to miss the torture!
PS. Got a great text post-mobwod from Coach Mary, who’s training for a triathlon: “Dale and I hit our personal best today on our bike rides! We think it has something to do with that FABULOUS mobility WOD! Thanks!”
PPS. Mahalo to Anders for donating lacrosse balls!
051013 WOD
A. 40 v-ups
EMOM 50-meter sprint
Time cap: 6:00
B. Bench press
4 x 5 (heavier than last time)
C. For time:
21-15-9
deadlifts (225/185)
HR push-ups
pull-ups
|||—|||
This is what happened after mobwod:
The Many Uses of Foam Rollers and Lacrosse Balls
|||—|||