Friday, February 12, 2010

Saturday, February 13, 2010 - Endurance Day


Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

First Posted 15 June 2006

Warm-Up:
800m Jog or 900m Row
35 PVC Good Mornings
20 Push-ups
40 Air Squats
20 Large Arm Circles (20 Forwards, 20 Backwards)

Hero WOD: "Daniel" for time
  • 50 Pull-ups
  • 400 meter run
  • 95 pound Thruster, 21 reps
  • 800 meter run
  • 95 pound Thruster, 21 reps
  • 400 meter run
  • 50 Pull-ups
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4 comments:

  1. Coach LaneFebruary 13, 2010 at 7:04 AM

    Sweet. I LOVE this WOD. All except the PU's. Please post your times....can't wait to see what happens!

    Good Choice Coach T

    ReplyDelete
  2. Mark EtheridgeFebruary 13, 2010 at 6:53 PM

    Coach Lane,

    The increased weight sets for the deadlift and the Squat are paying off. I tailored the warmup and start to finish an hour and 30 minutes. That includes the warmmup/lifting/WOD.

    To change things up I also swim 8 to 12 laps after WOD sets. Having fun!

    Next week the treadmill!

    ReplyDelete
  3. Coach LaneFebruary 14, 2010 at 10:56 AM

    Sounds great Mark! Is your swim time included within your total time of the WOD/total days exercise time?

    Warm Up: 5-10min
    WOD: 'changing time' - depending where you are at in your annual training plan.
    Stretch/Cool Down: 5-10min

    ReplyDelete
  4. Mark EtheridgeFebruary 14, 2010 at 5:56 PM

    Coach,

    The swim is within the time.

    I am not understanding the WOD "changing time" Can you explain. Thanks

    Warm Up: 5-10min
    WOD: 'changing time' - depending where you are at in your annual training plan.
    Stretch/Cool Down: 5-10min

    ReplyDelete