WOD for Thursday March 7th:

IMG_8228

STRENGTH:

Overhead Squat

3-3-3-3-3

2 second pause at bottom

CONDITIONING:

21-18-15-12-9

Wall Ball

Knees to Elbow

CASHOUT:

2 Minutes Max SitUps

ENDURANCE WOD

Dynamic warm up
800 easy jog
Ankle mobility w/ band

Drill work
3x ball of foot hops into 100m jog increasing each rep to sprint
drill demo http://www.youtube.com/watch?feature=player_embedded&v=6RbHKSYjol4#at=18
3x exaggerated pull  (3 each side) into 100m jog increasing to sprint
drill demo: http://www.youtube.com/watch?v=qowLUZY3jcs
3x ball of foot hops into 100 m jog increasing to sprint

5 minute recovery

2x 800m 3:00 recovery
Repeats performed until form or pace deteriorates
1,000m walk/ cool down

Thought for the Day:

“Always listen to experts.  They’ll tell you what can’t be done.  And why. Then do it.”
– Robert Heinlein

Paleo Power Meals

Orders due 9pm Thursday for delivery next week

 

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