December 18, 2018

December 18, 2018

dynamic : 

1:15 minute stations / 15 sec transitions : 

a) roll quads w/ pvc 

b) easy-moderate bike 

c) hip opening on rig 

d) lunges 

e) seated hamstring stretch 

f) air squats x 20 


notes :

- on hip opening and hamstring stretch, 30 secs on, 15 off,  30 seconds on. 


Back Squat - 7 min wu + 4 sets, every 2:30 perform 2 reps. 

notes:
- all sets at 80-90%


partner wod
6 rounds
1 minute on/1 minute off of max burpee pullups

notes :
- level 2 - burpee + jumping pullup
- partner 1 does a minute of burpee pullups. at minute 2 partner 2 does a minute of burpee pullups accumulating as max reps as possible.


23 comments (Add your own)

1. Jeainwabe wrote:
Priligy Tem Generico Amoxil Clavulin Comprar Viagra Barcelona cialis overnight shipping from usa Wo Kann Ich Viagra Kaufen Receta Viagra Casera

Wed, February 13, 2019 @ 3:59 AM

2. Jeainwabe wrote:
Cheapeast Generic Dutasteride Visa Accepted C.O.D. Tyneside buy generic cialis online Viagra Online Express Zithromax Ear Ringing

Mon, March 4, 2019 @ 10:22 PM

3. Jeainwabe wrote:
Cheapeast Generic Dutasteride Visa Accepted C.O.D. Tyneside buy generic cialis online Viagra Online Express Zithromax Ear Ringing

Mon, March 4, 2019 @ 10:22 PM

4. Jeainwabe wrote:
Cheapeast Generic Dutasteride Visa Accepted C.O.D. Tyneside buy generic cialis online Viagra Online Express Zithromax Ear Ringing

Mon, March 4, 2019 @ 10:22 PM

5. wrote:
This is a topic that is close to my heart... Many thanks!
Exactly where are your contact details though?

Sat, May 4, 2019 @ 11:09 AM

6. wrote:
This article presents clear idea designed for the new users of blogging,
that in fact how to do blogging and site-building.

Thu, May 9, 2019 @ 6:17 AM

7. wrote:
Hello, i read your blog occasionally and i own a similar one and i was just wondering if you get a lot of
spam feedback? If so how do you protect against it, any plugin or anything you can suggest?
I get so much lately it's driving me crazy so any assistance is very much appreciated.

Fri, May 10, 2019 @ 5:50 PM

8. wrote:
Very nice post. I simply stumbled upon your blog and wished to mention that I have truly loved surfing
around your weblog posts. After all I will be subscribing to
your rss feed and I hope you write once more
soon!

Mon, May 13, 2019 @ 1:16 PM

9. wrote:
I every time spent my half an hour to read this
web site's content daily along with a mug of coffee.

Tue, June 4, 2019 @ 7:55 AM

10. wrote:
This piece of writing provides clear idea designed for
the new viewers of blogging, that genuinely how
to do running a blog.

Fri, June 7, 2019 @ 10:03 PM

11. wrote:
My spouse and I stumbled over here coming from a different website and thought I should check things out.
I like what I see so now i am following you. Look forward to looking over
your web page repeatedly.

Sun, June 16, 2019 @ 7:38 AM

12. wrote:
I used to be able to find good information from your blog
articles.

Tue, July 9, 2019 @ 1:47 AM

13. wrote:
Hello to every body, it's my first pay a visit of
this web site; this blog consists of awesome and really excellent
stuff for visitors. plenty of fish natalielise

Wed, July 24, 2019 @ 10:10 AM

14. wrote:
Good site you have got here.. It's difficult to find excellent writing like yours these days.
I seriously appreciate individuals like you! Take care!!

Tue, September 3, 2019 @ 4:14 PM

15. wrote:
It's going to be end of mine day, but before ending I am reading this
enormous article to increase my knowledge.

Fri, September 6, 2019 @ 5:49 AM

16. wrote:
Keep on writing, great job!

Tue, October 8, 2019 @ 3:25 PM

17. wrote:
Awesome website you have here but I was curious if you knew of any discussion boards that
cover the same topics talked about in this article?
I'd really love to be a part of online community where I can get suggestions
from other experienced people that share the same
interest. If you have any recommendations, please let me know.
Kudos!

Tue, October 8, 2019 @ 8:56 PM

18. wrote:
hello there and thank you for your info – I've certainly picked up something new
from right here. I did however expertise a few technical points using this site, since I experienced to reload the website
lots of times previous to I could get it to load correctly.

I had been wondering if your web host is OK?

Not that I'm complaining, but sluggish loading instances times will often affect your
placement in google and can damage your quality score if ads and marketing with Adwords.
Well I'm adding this RSS to my e-mail and can look out for a lot more of your respective fascinating content.
Make sure you update this again very soon.

Wed, October 9, 2019 @ 5:16 AM

19. wrote:
I like it whenever people get together and share views.

Great website, stick with it!

Wed, October 9, 2019 @ 7:05 AM

20. wrote:
Hello, i think that i saw you visited my website thus i came to “return the favor”.I'm
trying to find things to enhance my website!I suppose its ok to use some of
your ideas!!

Wed, October 9, 2019 @ 9:19 AM

21. wrote:
Howdy I am so grateful I found your weblog, I really found you by error, while I was browsing on Digg for something else, Regardless
I am here now and would just like to say kudos for a fantastic post
and a all round entertaining blog (I also love the theme/design), I don't have time to look over it all at the minute but I have book-marked
it and also added your RSS feeds, so when I have time I will be back to read much more, Please do keep up the awesome work.

Wed, October 16, 2019 @ 12:08 AM

22. wrote:
Hello there! This post couldn't be written any better! Reading this post reminds me of my
previous room mate! He always kept talking about this.
I will forward this post to him. Pretty sure he will have
a good read. Thank you for sharing!

Wed, October 16, 2019 @ 2:30 AM

23. wrote:
I will immediately clutch your rss as I can't find your email subscription hyperlink or
newsletter service. Do you've any? Please allow me know in order that I may subscribe.
Thanks.

Wed, October 16, 2019 @ 3:53 AM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.