WHITEBOARD – 06 January 2011
Workload: 3 sets of 3 Skin-the-cat – Subs to consider in order of difficulty – Skin the cat with knees tucked, Skin the cat with partial Range of Motion (You can do this with legs straight or knees in chest), Knee-ups while hanging on rings (From a hang simply raise the knees into the chest), Static … Continue reading
WHITEBOARD – 5 January 2011
Workload: First:Three Ways to Mobilize Hip Second: Row for a max interval of 40s. Capture the calories rowed Rest 75s Row for a max interval of 45s. Capture the calories rowed Rest 60s Row for a max interval of 50s. Capture the calories rowed Rest 45s Row for a max interval of 55s. Capture the … Continue reading
Whiteboard – 4 January 2011
Workload: 50 Pistols Rest 120 seconds then perform: 5 Rounds of: 10 Deadlift (55% 1-rep max) 5 Muscle-up Notes: Perform 50 quality pistols. If you can not do a pistol as rx’d please do 50 Cossack squats (Video Example – Cossack Squat with Chains) Do not do the first portion for time. Think about quality. Don’t … Continue reading
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