WORKOUTS

Challenge WOD: Holbrook (hero)
10 rounds, each for time of:
  5 Thrusters, 115 lb (women 80 lb)
  10 Pull-ups
  100 meter Sprint
  Rest 1 minute

Post time per round

Beyond the Whiteboard mean time: 13:18

 

WOD 2: Squat-Run (mainsite 110910)
Tabata “Bottom to Bottom” Squat
Run 1 mile — Clock starts for run on rising from last squat.

The Tabata Bottom-to-Bottom Squat is a Tabata Squat, but each rep begins at the bottom and ends at the bottom. The turnaround at the top is immediate—no pause. The 10-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the 10-second rests don’t seem as short with this protocol! (Here’s that Tabata clock site again. This time it would only be for 8 rounds of 30 seconds each.)

Post number of air squat reps for each set and mile time to comments.

 

WOD 3: Squats (mainsite 110913)
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the 15 sets.


Skill Challenge: Max effort 400 meter run
White: 2:04; green: 1:34; blue 1:19; black: 1:04


STRENGTH

SWOD 1: 3 – 3 – 3+ Deadlift
70, 80, and 90% of 90% of your (new, adjusted) 1RM

SWOD 2: 3 – 3 – 3+ Backsquat
70, 80, and 90% of 90% of your (new, adjusted) 1RM

SWOD 3: 3 – 3 – 3+ Shoulder Press
70, 80, and 90% of 90% of your (new, adjusted) 1RM

SWOD 4: 3 – 3 – 3+ Bench Press
70, 80, and 90% of 90% of your (new, adjusted) 1RM


GYMNASTICS

GWOD 1: V-outs
5 Rounds for Quality:
   10 V-outs on Rings
Rest as needed between rounds. 
 
GWOD 2: Splits
Hold 2 minutes middle split
Use a plyobox or chair to hold yourself up. Try to get as deep as you can while keeping the hips forward.  Don’t sacrifice position for more depth. 

GWOD 3: Iron Cross
Practice Iron Cross Progression 1


MOBILITY

MWOD 1: Shoulder Fix-Internal Rotation Tack and Stretch

MWOD 2: Something to Think About
And here is the page with episodes 37 and 38, which talk about fixes

MWOD 3: Getting Organized Before Squatting: The Two-Squat Squat

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