WOD 01/06/13

MWOD: Ankle dorsiflexion work with bands then, stretch heel cords, 2 min each side

WOD: “Mary”
As many rounds as possible in 20 minutes of:
5 Handstand push ups
10 One legged squats (pistols), alternating
15 pull ups

OR

“Cindy”
As many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats
         

WOD 12/14/11

Skill work: Work on pistol progression/technique. Find max depth with solid form, knees tracking over toes, heel remaining on the ground.


WOD: “Mary”
Complete as many rounds as possible in 20 minutes of:
5 handstand push ups
10 pistols, alternate legs
15 pull ups

WOD 09/29/10

“Mary”


As many rounds as possible in 20 min of:
5 Handstand push-ups
10 1-legged squats (5 each leg)
15 Pull-ups

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” – Lance Armstrong