Sunday, April 26, 2009

Mon - April 27th

Dirty South Championships - this weekend
Warm Up:
none...

Skill: Pose Running
30 seconds - forward progress jogging- butt kickers
30 seconds - forward progress jogging - high knees
(3 rounds...getting progressively faster)

WOD:
Dirty South: Shuttle Run / Suicides
3 minutes
3 rounds
at

7 comments:

  1. CDApril 27, 2009 at 8:31 AM

    shuttle runs are fun.
    12-11-11

    ReplyDelete
  2. RoyApril 27, 2009 at 8:55 AM

    good way to get the blood flowing!
    11-11-10

    ReplyDelete
  3. Coach LaneApril 27, 2009 at 9:52 AM

    Final Katie Ride Stats:
    552 riders - 19% increase from 2008
    106 walkers
    658 participants - 42% increase from previous year.

    Way to go David Caples! What a incredible 1-day event.

    ReplyDelete
  4. katybugApril 27, 2009 at 10:08 AM

    Good workout today Dougy.

    10-10-11

    ReplyDelete
  5. Coach TannerApril 27, 2009 at 3:59 PM

    Wow, have to do this one on a non-spining day! Good job!

    ReplyDelete
  6. joe waldropApril 27, 2009 at 5:44 PM

    11 - 11 - 11 I think, made it too the white cone everytime

    ReplyDelete
  7. Coach LaneApril 27, 2009 at 7:05 PM

    Whew... I can tell it was a long weekend...at least for me! :-) All I wanted to do it beat Katy:
    Round 1 - 3 min = 10 cones
    Round 2 - 3 min - 10 cones
    Round 3 - 3 min - 11 cones.

    Deadlifted post WOD- just wanted to see what the competitors felt like this past weekend- only 155lbs for 1 min. Not going to report my reps...due to shame.

    Excited about tomorrow though...

    ReplyDelete