Wednesday, 2/9/11

Classes tomorrow will be at 6a, 7a, 8a, 9a, 12p, 430p, 530p, 630p and a 730p Olympic Lifting class.

My friend, Esco, pushes the prowler last year at Regionals.

Posture and stability: single leg squat hold, 60s each leg.

Activation/power: 60′ burpee shuttle sprints, 3-5 reps.  Start standing behind cone 1.  Drop to the bottom of a burpee, and instead of clapping, break into a 30 foot sprint.  At cone 2, perform a similar burpee (no clap) and sprint back past cone 1.

Strength/power: peak set of 60 foot prowler sprints, low handle.  Perform 7 sets.

Metcon: 21-15-9 reps for time of:  American kb swings, 2/1.5 and tuck jumps (knees to ribs in air).  Scale to 15-12-9 if needed.  You should leave this WOD feeling fresh.

You may make this face tomorrow. You've been warned.

Ah, the prowler, our new friend(s).

Easy, peasy chicken thighs from Primal-Palate.

Fasting, Statins, and LDL Cholesterol, OH MY! from Mark’s Daily Apple.

South Philly Rumble, Sunday, April 3. Folks, don’t forget to register!

One Response to “Wednesday, 2/9/11”
  1. Dave L says:

    Who all is doing the South Philly Rumble? Anyone still need to put a team together?

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