Thursday 10.28.10

Buy In: Walk the Terminal Loop one time (count to 75 at least one time while you're out walking) Hold the plank position while you count to 75.  Hold the Asian squat while you count to 75.  Tabata set: 2 sets per movement of PVC Push Press>PVC Front Squat>PVC Overhead Heel Raises>PVC Pullups [in case you're confused this equals 4 minutes of work at a minute per movement. The idea is to get you moving quickly. The 3rd movement looks like a calf raise with the bar locked out overhead with hands in a thruster-width grip]

WOD (thanks to Emily G. for this one):

For time(I'm invoking a 20 minute mercy rule on this one):

75 Thrusters (95lbs/65lbs)
Incentive:
The 1st time you drop the barbell, complete 1 round of “Cindy” (5 pull ups, 10 push ups, 15 squats).
The 2nd time you drop the barbell, complete 2 rounds of “Cindy”
...The 3rd, 3 rounds.
The 4th, 4 rounds… on so on and so forth.

http://2.bp.blogspot.com/_RJm9yvjW7Ng/S0KzdhWT1hI/AAAAAAAAAOM/In0ALSUpXjU/s320/cf-baby.jpg

Mike AlleyComment