01/30/11

10:30 Supplemental Strength
Box squats 2-2-2-2-2-2-2-2-2-2-2-2 (60 sec rest between sets) 40%-50% of 1 RM

11:30 Group WOD
Warm up- partner resistance band sprints X10 & Partner resistance band step ups X5.
Then
Max height box jump

Conditioning
10-9-8-7-6-5-4-3-2-1
Power cleans 135/85
Pull-ups
Kb swings 53/35
Post max box jump and times to comments:

8 Comments

Mummy on January 30, 2011 at 3:10 pm

What a great WOD today…always fun.

Max box was 28″…still can’t believe it. Ashlie did thee 31″…little stinker 🙂

Did WOD rx’d…time 18:49

Great job to all!
coop on January 30, 2011 at 8:16 pm

Fun time today everybody.

Think I got 43 or 44 on the box jump.
For the WOD, who knows, did it with hang cleans @ #95 anyhow, so time doesn’t really matter.
Erin…….great extension in the pic
Ashlie……nice to meet you today…..let me know how the split training goes.

Vinny….as alwasy great coaching
Hazmat on January 30, 2011 at 9:48 pm

White man can jump!!! You’d make Air Jordan blush Coop. well done!!
JD on January 30, 2011 at 11:18 pm

I remember that WOD…OCCF games last year. Nice box jumps everyone!
MUMMY on January 31, 2011 at 8:03 am

Coop…you did 46 inches…just an FYI. Only reason I remember that was because I made the comment you could land on Dylon’s head. 🙂
Stema on January 31, 2011 at 2:02 pm

I thought he did more than 41 too!!
John B on January 31, 2011 at 2:50 pm

I think Coop has a 40 inch inseam, though?? 🙂
coop on January 31, 2011 at 9:38 pm

ok so the consensus is that i did 46″….which is still shy of my pr by a couple of inches…….

and for the record……the inseam is 36…lol