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Started by Coach Sommer, February 5, 2009 · 3 Replies · 1,252 Views
Complete four rounds:
20 Jumping Deck Squats
30 Seconds Shuttle Run
40' Senders
notes:
1) Go directly from Deck Squats to Shuttle run to Senders.
2) Rest 2-3 minutes between rounds.
3) The shuttle runs are performed in the following fashion; sprint out 5 yds and return, sprint out 10 yds and return, sprint out 15 yds and return.
Coach,
I was wondering...can these other elements (dynamic and ring strength) be placed into a steady state cycle as described in BTGB? In BTGB where a rotation through the planes of motion is carried out (different exercises on each training day) how would say a ring series and a few dynamic exercises fit into this?
Thanks.
Good WOD today! I did it with a bunch of guys who are regularly doing GB wods (at CrossFit Portland), I kept up with them and felt great. My legs are super tired! As rx'd- posted on my blog.
Thanks!
Laney, been good to have you two stopping by!
4x:
20 jumping deck squats
30 second shuttle run @ 5-10-15-10-5 yards
40 feet of senders
Averaged roughly 2 minutes per round?
Sprinting blows.
j