October 13, 2010

Suicide / Prowlers

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We are hosting the Running Certification Saturday and Sunday Nov 6 & 7, 2010.  If you wish to improve your running skills Dr Romanov is the inventor of POSE Running Technique.  Click on the above banner and sign up now.

 

Warm Up

Joint Mobility and Line Drills

Speed and Conditioning Work

5 Rounds of 30 seconds on 30 seconds off
10 Meter Suicide Runs
Rest 5 minutes then:
100 Meter Prowler Push for time 90M/50W

Assistance Movements

Ring Dips 3 x max reps

Ring Push Ups 3 x max reps

10 Meter Suicide Runs

 

Praying to the Prowler Gods

    Filed under: Main

    5 Responses to “Suicide / Prowlers”

    1. Rebecca, on October 13th, 2010 at 2:41 pm :

      7:00 am class getting busy- six today and one newbie. I will let you know when i feel my legs again. Rx today!!!

    2. Steve B, on October 14th, 2010 at 12:58 am :

      Recruit recruit recruit. Please

    3. Chris A, on October 14th, 2010 at 10:55 am :

      that WOD sucked. who would have thunk that 100 meter prowler push would have been so damn hard. Why must you torture us like this.

      WOD: 10-10-10-10-10 3:40Rx.

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