Wednesday February 23, 2011

4 years, 3 months ago 0
Posted in: WOD

It’s the end of our training cycle….BENCH MARK WEEK!  Time to see how real eats and your training has paid off.  Remember, recovery is critical between your workouts…that means good food, lots of mobility and stretching and sleeeeep!

DAY 23 Get Real Mo’links:
Nourish your Body
A Good Tart
Radish Salad

Weekly Warm Up

T-Spine Mobility with Lacrosse Ball

2 Rounds:

  • 2-4 Cast Wall Walks – pause 5sec at top
  • 25 Poliquin Step Ups OR 15 Low Box Step-Ups
  • 8-10 Split Squats/side
  • Part 1:

    A1. Skin the Cat 3 x 3-6 OR 3 x 8-10 Knees to Elbow (as strict as possible) – rest 45sec
    A2. Somersaults 3 x 3-6 – rest 45sec
    A3. Tri-pod/Frog Stand 3 sets (accumulate 20-30sec of hold per set) – rest 45sec

    Part 2:
    BENCHMARK #2 (compare to April 21 2010 and/ June 23 2010/and Jan 5 2011)

    As Many Rounds As Possible in 12 mins of:

    • 6 Pull-ups
    • 8 Push-ups
    • 10 Deadlifts @ 45% 1RM

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