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Posts tagged ‘squat’

“Kaye”, Tuesday, 04-10-12

Warmup:
Jumprope
Shoulder Mobility: Arm Circles, Arm Swings, Push-ups (wide, normal, narrow, planche), Pull-ups (wide, normal, narrow), Planks to Side Planks, Seal Walk (Plank, 1.5 pound plate under feet, walk with hands)
Hip Mobility: Leg Swings, Squats, Side Lunges, Perfect Stretch, Over the Fence/Under the Fence

Skill/Strength:
Bench Press, Max Effort, 2-3 sets of light weight to warm-up, 3-5 sets of 2 reps, progress to your 1 or 2 rep max.

WOD:
“Kaye”. For time:
400 meter Run
50 Squats
40 Sit-ups
30 Double Unders
20 Push-Ups
30 Double Unders
40 Sit-Ups
50 Squats
400 meter Run

Scale as necessary. Post time to Beyond the Whiteboard.

20120410-171314.jpg

CrossFit Baseline x 3

I couldn’t make it to class but that didn’t stop Laurence and Brian from working out.

3 rounds for time of:

500 m Run
40 Air Squats
30 Sit-ups (standard)
20 Push-ups
10 Pull-ups

Post total time to Beyond the Whiteboard.

20111207-033959.jpg

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