Thursday 130207

by | Feb 6, 2013 | WOD | 5 comments

We have the Original Nutrionals Fish Oil in stock again. If you don’t know what it does or why you should add it to your nutrition, ask a coach.

CubFit (ages 8+) at 6:30PM

Recovery/Makeup Day

Make Up WODs
Priority order:
Monday – February Benchmark
Wednesday – 11.1
Tuesday – 400M

WOD
Recovery Work
Test Posterior Chain ROM / Test Wall Facing Squat

Full 10 Min of Posterior Chain De-lamination and Flossing

ReTest

Strength/Conditioning
3 Rounds in any order, not for time:
20 GHD Sit-ups (scale accordingly)
30 Wall Facing Squats – feet as close to wall as possible, arms overhead
20 Cal Row – as Fast as Possible
10 Ring Push-ups – rings 2″ off ground

5 Comments

  1. Erik G
    Erik G on 06February2013 at 9:41 pm

    CubFit at 6:30 PM right?

    • Coker
      Coker on 06February2013 at 9:44 pm

      Correct

  2. Taylor J
    Taylor J on 07February2013 at 10:07 am

    Any subs for GHD sit ups… Might have to break down and build something, know of any plans out there to build one?

    • Coker
      Coker on 07February2013 at 10:08 am

      Not that I’m aware of. A decline bench with foot anchors would be decent.

      • Coker
        Coker on 07February2013 at 10:09 am

        If you have a pullup bar, strict toes to bar are decent. Or just weighted situps.

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