Friday 12.31.10

Wake Up:
7:15am

Devotion:

Workout:
WOD: The End

Warm Up:

• Sandbag Complex: 2 rounds for quality
• 10 Deadlift (100 lb bag)
• 10 Bent over row (100 lb bag)
• 10 Power Clean (50 lb bag)
• 10 Front Squat (50 lb bag)
• 10 Kneeling military press (50 lb bag)
• 10 Back Squat (50 lb bag)
• 10 Pushup (hand release at bottom)

Work Capacity: Diane w/ a twist

• 21-15-9 (10:40)
• Deadlift (100 lb bag)
• Kneeling military press (50 lb bag)
• Backsquat (50 lb bag)
• Burpees
• Weighted situps (50 lb bag)
• Notes: Very pleased with the work capacity. Everything was done unbroken.

Stamina:

• Mnt Athlete Hamstring Hell: 3 rounds (each leg)
• 10 poor mans leg curl
• 10 donkey kick
• Jakes Plank Complex: 1 round for quality
• Mnt Athlete Leg Blaster: 2 rft w/ 30 sec rest between rounds. (1:09 and 1:12)
• 20 Squats
• 20 Lunges (10 each leg)
• 20 Jumping lunges (10 each leg)
• 10 Jumping squats

Mobility:

• HAM hip mobility: 2 rounds for quality (each leg)
• HUG hip mobility: 2 rounds for quality (each leg)
• Active stretch including various yoga poses for hamstrings

Durability:

• Snowshoe (62 min in 5 degree weather)