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July 16, 2014

Throwback Wednesdsay (that's a thing right?!) to the World Wide Wod Aftermath! David V pushing through some KB thrusters.

 

MOD:

A) Feet elevated ring row 3 x max reps  *pull to bottom of the rib cage
B) Dumbell Squat Clean Thruster 3 x 5 with a 3 sec pause at the bottom

WOD:

5 rounds
Row 200m, sprint 100m

rest is the time it takes to walk back from the 100m mark

Cash Out: 5-10 rope climbs



 

July 9, 2014

Bhakti during Open WOD 14.4 showing some great finish of the pull form: elbows back and low, slight 30 degree lean back, handles at sternum level and neutral gaze.

 

 

Iso/Stab- Child’s pose, moose antler, downward dog series 2 x through
Skill Transfer- 10 x 100m Sprints ( first 5 to get loose )  rest 45sec between

 

WOD- Stations for max effort: 20 secs work / 40 secs rest
4 sets of Row Sprint
4 sets of 10 meter run shuttle
4 sets...

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