Dodgeball
W.O.D. 12.13.09
AMRAP in 3 minutes:
3 Power Clean 155/105 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.
Video:
"Lower Body Maintenance" by Kelly Starrett, CrossFit Journal preview video ... [wmv] [mov]
Quote:
"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention."
-Greg Glassman
W.O.D. 12.13.09
AMRAP in 3 minutes:
3 Power Clean 155/105 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.
Video:
"Lower Body Maintenance" by Kelly Starrett, CrossFit Journal preview video ... [wmv] [mov]
Quote:
"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention."
-Greg Glassman
Results:
Steve 10
Kit 18
Vic 17
Jerry 13
Megs 18
Liz 15
Christina 15
Earl 15
Cate 18
Aimee 21
Sam 21
Swine 19
Plentus 17
Ditty 9
Jamie 15
Beth 15
Lisa 15
Jen S. 13
Sarah 13
Steve 10
Kit 18
Vic 17
Jerry 13
Megs 18
Liz 15
Christina 15
Earl 15
Cate 18
Aimee 21
Sam 21
Swine 19
Plentus 17
Ditty 9
Jamie 15
Beth 15
Lisa 15
Jen S. 13
Sarah 13
Interesting article for the expert runner,Tim and Chris!
ReplyDeletehttp://sportsci.org/jour/0103/mw.htm#_Toc535425249
good find Megs!
ReplyDeleteVery cool thanks M- Good read and one to add to the file for some background scientific info.
ReplyDelete