Weightlifting and Cardio

Ken Y

Dynamic range of motion (aka joint articulation) is a great tool for warmup and cooldown. It's a great way to get the cardio up, internal temperature to rise, as well as prepare the motor patterns for the exercise done at greater intensities.

It's also a great diagnostic to figure out what's sore or funky for the day!

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Thursday 9/12

GYMNASTICS

play with kipping pullup progressions for 15 minutes

STRENGTH

12x2 hang snatch (at the knee)

Post results to whiteboard/comments/Cody. "FRAN" tomorrow.

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Extracurricular CV for Thursday 9/12

Run
6 x 400m

Row
6 x 500m

AirDyne
6 x 1 min max calories

Must stay with 5 seconds of best 500m. Rest exactly 90 seconds after each attempt. 20 burpees per offense that violates the 5 second rule.

---- Endurance Team WOD for 9/12 DRILLS 1.) Alternating Foot Pulls 2x20, each leg 2.) Partner Falling Drill 2 rounds each partner WOD 10k run for time. The SLU loop is just over a 10k at 6.4 total miles or 25x400m on a track. ----

RUN Like Tom Cruise!

or don't

Fact: Tom Cruise only signs up for films where he's required to run on-screen in some capacity.

Fact: I made up the previous fact.

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WOD

"NICOLE"

as many rounds and reps as possible in 20 minutes:
400m run
max pullups

compare to 27JUL2012. Post score to whiteboard.

Happy Champagne Friday!

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