11/14/11

Monday, November 14

We repeated the baseline WOD we first did on Oct 6. Everyone who did the WOD back in October improved and most had big time improvements. The best was over a 3 minute decrease. Way to go Scott! One thing I really noticed was the strength increase in the pullups. Especially those who are still working on their first strict pullup. Great control on the descent and a lot more oomph on the pull. Keep up the great effort and you will continue to see great improvements.
Warmup
3x 40' Bear Crawl
     40' Crabwalk
     40' Inchworm
     40' Duckwalk

Lift
Deadlift
3x5

WOD
"Baseline"
400m run
  40 Squats
  30 Situps
  20 Pushups
  10 Pullups

2 comments:

Anonymous said...

DEAD,LIFT
3X5
155/175/195
-WOD-
_BASE LINE_
400m RUN
40,SQUATS
30,SITUPS
20,PUSHUPS
10,PULLUPS. TIME (4.17) BY, PEDRO SOLORIO

Anonymous said...

Scott t.
3x5
145/180/205
WOD
Base Line
400m Run
40 squats
30 situps
20 pushups
10 pullups
time(6:31)