Day 2
WOD 130219
Basic Training, 6-7am
Coach's Hour, 7-8am
AMRAP in 25:00 of:
10 pull-ups
20 box jump up & over
30 burpees
300m row
L1 – assisted or rx'd pull-ups, 20"/20"
L2 – ctb pull-ups, 24"
SK – muscle-ups, 30"/24"
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On today’s main site pic:
In the GHD sit-up, a sharp extension of the knees on the way up engages rectus femoris and accelerates the torso’s ascent.
This is how the ghd sit-up should look like as you come up to reach for your toes.
On today’s main site pic:
In the GHD sit-up, a sharp extension of the knees on the way up engages rectus femoris and accelerates the torso’s ascent.
This is how the ghd sit-up should look like as you come up to reach for your toes.
On today’s main site pic:
In the GHD sit-up, a sharp extension of the knees on the way up engages rectus femoris and accelerates the torso’s ascent.
This is how the ghd sit-up should look like as you come up to reach for your toes.
On today’s main site pic:
In the GHD sit-up, a sharp extension of the knees on the way up engages rectus femoris and accelerates the torso’s ascent.
This is how the ghd sit-up should look like as you come up to reach for your toes.
On today’s main site pic:
In the GHD sit-up, a sharp extension of the knees on the way up engages rectus femoris and accelerates the torso’s ascent.
This is how the ghd sit-up should look like as you come up to reach for your toes.
On today’s main site pic:
In the GHD sit-up, a sharp extension of the knees on the way up engages rectus femoris and accelerates the torso’s ascent.
This is how the ghd sit-up should look like as you come up to reach for your toes.
On today’s main site pic:
In the GHD sit-up, a sharp extension of the knees on the way up engages rectus femoris and accelerates the torso’s ascent.
This is how the ghd sit-up should look like as you come up to reach for your toes.
On today’s main site pic:
In the GHD sit-up, a sharp extension of the knees on the way up engages rectus femoris and accelerates the torso’s ascent.
This is how the ghd sit-up should look like as you come up to reach for your toes.
On today’s main site pic:
In the GHD sit-up, a sharp extension of the knees on the way up engages rectus femoris and accelerates the torso’s ascent.
This is how the ghd sit-up should look like as you come up to reach for your toes.
Morning WOD!!! I actually had a Rich sighting and met new people. Great time. Have fun with this PM people!
Morning WOD!!! I actually had a Rich sighting and met new people. Great time. Have fun with this PM people!
Morning WOD!!! I actually had a Rich sighting and met new people. Great time. Have fun with this PM people!
Morning WOD!!! I actually had a Rich sighting and met new people. Great time. Have fun with this PM people!
Morning WOD!!! I actually had a Rich sighting and met new people. Great time. Have fun with this PM people!
Morning WOD!!! I actually had a Rich sighting and met new people. Great time. Have fun with this PM people!
Morning WOD!!! I actually had a Rich sighting and met new people. Great time. Have fun with this PM people!
Morning WOD!!! I actually had a Rich sighting and met new people. Great time. Have fun with this PM people!
Morning WOD!!! I actually had a Rich sighting and met new people. Great time. Have fun with this PM people!
https://www.youtube.com/watch?v=Ufaa41nkIP8
A great video that goes with today’s main site picture. Explains the fundamentals of the GHD situp and the efficiency of activating all of the hip flexor muscles http://blog.corewalking.com/wp-content/uploads/2012/07/220px-Anterior_Hip_Muscles_2.png as well as the rectus femorus (quad).
If the knees aren’t extended on the concentric phase of the situp, you are just using the psoas which is inserted on the lumbar spine. This is why a lot of people experience low back pain.
https://www.youtube.com/watch?v=Ufaa41nkIP8
A great video that goes with today’s main site picture. Explains the fundamentals of the GHD situp and the efficiency of activating all of the hip flexor muscles http://blog.corewalking.com/wp-content/uploads/2012/07/220px-Anterior_Hip_Muscles_2.png as well as the rectus femorus (quad).
If the knees aren’t extended on the concentric phase of the situp, you are just using the psoas which is inserted on the lumbar spine. This is why a lot of people experience low back pain.
https://www.youtube.com/watch?v=Ufaa41nkIP8
A great video that goes with today’s main site picture. Explains the fundamentals of the GHD situp and the efficiency of activating all of the hip flexor muscles http://blog.corewalking.com/wp-content/uploads/2012/07/220px-Anterior_Hip_Muscles_2.png as well as the rectus femorus (quad).
If the knees aren’t extended on the concentric phase of the situp, you are just using the psoas which is inserted on the lumbar spine. This is why a lot of people experience low back pain.
https://www.youtube.com/watch?v=Ufaa41nkIP8
A great video that goes with today’s main site picture. Explains the fundamentals of the GHD situp and the efficiency of activating all of the hip flexor muscles http://blog.corewalking.com/wp-content/uploads/2012/07/220px-Anterior_Hip_Muscles_2.png as well as the rectus femorus (quad).
If the knees aren’t extended on the concentric phase of the situp, you are just using the psoas which is inserted on the lumbar spine. This is why a lot of people experience low back pain.
https://www.youtube.com/watch?v=Ufaa41nkIP8
A great video that goes with today’s main site picture. Explains the fundamentals of the GHD situp and the efficiency of activating all of the hip flexor muscles http://blog.corewalking.com/wp-content/uploads/2012/07/220px-Anterior_Hip_Muscles_2.png as well as the rectus femorus (quad).
If the knees aren’t extended on the concentric phase of the situp, you are just using the psoas which is inserted on the lumbar spine. This is why a lot of people experience low back pain.
https://www.youtube.com/watch?v=Ufaa41nkIP8
A great video that goes with today’s main site picture. Explains the fundamentals of the GHD situp and the efficiency of activating all of the hip flexor muscles http://blog.corewalking.com/wp-content/uploads/2012/07/220px-Anterior_Hip_Muscles_2.png as well as the rectus femorus (quad).
If the knees aren’t extended on the concentric phase of the situp, you are just using the psoas which is inserted on the lumbar spine. This is why a lot of people experience low back pain.
https://www.youtube.com/watch?v=Ufaa41nkIP8
A great video that goes with today’s main site picture. Explains the fundamentals of the GHD situp and the efficiency of activating all of the hip flexor muscles http://blog.corewalking.com/wp-content/uploads/2012/07/220px-Anterior_Hip_Muscles_2.png as well as the rectus femorus (quad).
If the knees aren’t extended on the concentric phase of the situp, you are just using the psoas which is inserted on the lumbar spine. This is why a lot of people experience low back pain.
https://www.youtube.com/watch?v=Ufaa41nkIP8
A great video that goes with today’s main site picture. Explains the fundamentals of the GHD situp and the efficiency of activating all of the hip flexor muscles http://blog.corewalking.com/wp-content/uploads/2012/07/220px-Anterior_Hip_Muscles_2.png as well as the rectus femorus (quad).
If the knees aren’t extended on the concentric phase of the situp, you are just using the psoas which is inserted on the lumbar spine. This is why a lot of people experience low back pain.
https://www.youtube.com/watch?v=Ufaa41nkIP8
A great video that goes with today’s main site picture. Explains the fundamentals of the GHD situp and the efficiency of activating all of the hip flexor muscles http://blog.corewalking.com/wp-content/uploads/2012/07/220px-Anterior_Hip_Muscles_2.png as well as the rectus femorus (quad).
If the knees aren’t extended on the concentric phase of the situp, you are just using the psoas which is inserted on the lumbar spine. This is why a lot of people experience low back pain.
I am sore, just from watching the video..is that possible?
I am sore, just from watching the video..is that possible?
I am sore, just from watching the video..is that possible?
I am sore, just from watching the video..is that possible?
I am sore, just from watching the video..is that possible?
I am sore, just from watching the video..is that possible?
I am sore, just from watching the video..is that possible?
I am sore, just from watching the video..is that possible?
I am sore, just from watching the video..is that possible?
Awesome post Coach Doug!
Awesome post Coach Doug!
Awesome post Coach Doug!
Awesome post Coach Doug!
Awesome post Coach Doug!
Awesome post Coach Doug!
Awesome post Coach Doug!
Awesome post Coach Doug!
Awesome post Coach Doug!
nice job today Leprechaun Ninja…
wish I was there to WOD with ya!!
nice job today Leprechaun Ninja…
wish I was there to WOD with ya!!
nice job today Leprechaun Ninja…
wish I was there to WOD with ya!!
nice job today Leprechaun Ninja…
wish I was there to WOD with ya!!
nice job today Leprechaun Ninja…
wish I was there to WOD with ya!!
nice job today Leprechaun Ninja…
wish I was there to WOD with ya!!
nice job today Leprechaun Ninja…
wish I was there to WOD with ya!!
nice job today Leprechaun Ninja…
wish I was there to WOD with ya!!
nice job today Leprechaun Ninja…
wish I was there to WOD with ya!!
Great to be back at the Shed tonight.
And to make my first post on this new message board format!
Great to be back at the Shed tonight.
And to make my first post on this new message board format!
Great to be back at the Shed tonight.
And to make my first post on this new message board format!
Great to be back at the Shed tonight.
And to make my first post on this new message board format!
Great to be back at the Shed tonight.
And to make my first post on this new message board format!
Great to be back at the Shed tonight.
And to make my first post on this new message board format!
Great to be back at the Shed tonight.
And to make my first post on this new message board format!
Great to be back at the Shed tonight.
And to make my first post on this new message board format!
Great to be back at the Shed tonight.
And to make my first post on this new message board format!
Great to be back at the Shed tonight
Great to be back at the Shed tonight
Great to be back at the Shed tonight
Great to be back at the Shed tonight
Great to be back at the Shed tonight
Great to be back at the Shed tonight
Great to be back at the Shed tonight
Great to be back at the Shed tonight
Great to be back at the Shed tonight
And to make my first post in this funky new format
And to make my first post in this funky new format
And to make my first post in this funky new format
And to make my first post in this funky new format
And to make my first post in this funky new format
And to make my first post in this funky new format
And to make my first post in this funky new format
And to make my first post in this funky new format
And to make my first post in this funky new format
i realized I left my OLY’s (black size 10.5) at the shed last night, I was in a rush to get out and go to my doctors appointment, put them in a safe place for me? thanks!
i realized I left my OLY’s (black size 10.5) at the shed last night, I was in a rush to get out and go to my doctors appointment, put them in a safe place for me? thanks!
i realized I left my OLY’s (black size 10.5) at the shed last night, I was in a rush to get out and go to my doctors appointment, put them in a safe place for me? thanks!
i realized I left my OLY’s (black size 10.5) at the shed last night, I was in a rush to get out and go to my doctors appointment, put them in a safe place for me? thanks!
i realized I left my OLY’s (black size 10.5) at the shed last night, I was in a rush to get out and go to my doctors appointment, put them in a safe place for me? thanks!
i realized I left my OLY’s (black size 10.5) at the shed last night, I was in a rush to get out and go to my doctors appointment, put them in a safe place for me? thanks!
i realized I left my OLY’s (black size 10.5) at the shed last night, I was in a rush to get out and go to my doctors appointment, put them in a safe place for me? thanks!
i realized I left my OLY’s (black size 10.5) at the shed last night, I was in a rush to get out and go to my doctors appointment, put them in a safe place for me? thanks!
i realized I left my OLY’s (black size 10.5) at the shed last night, I was in a rush to get out and go to my doctors appointment, put them in a safe place for me? thanks!
I’m a leaver.
my purple owl water bottle on the water cooler. ill grab it tomorrow
I’m a leaver.
my purple owl water bottle on the water cooler. ill grab it tomorrow
I’m a leaver.
my purple owl water bottle on the water cooler. ill grab it tomorrow
I’m a leaver.
my purple owl water bottle on the water cooler. ill grab it tomorrow
I’m a leaver.
my purple owl water bottle on the water cooler. ill grab it tomorrow
I’m a leaver.
my purple owl water bottle on the water cooler. ill grab it tomorrow
I’m a leaver.
my purple owl water bottle on the water cooler. ill grab it tomorrow
I’m a leaver.
my purple owl water bottle on the water cooler. ill grab it tomorrow
I’m a leaver.
my purple owl water bottle on the water cooler. ill grab it tomorrow
Thanks for setting the bar coach. It helped get me back on the rings at the end.
Thanks for setting the bar coach. It helped get me back on the rings at the end.
Thanks for setting the bar coach. It helped get me back on the rings at the end.
Thanks for setting the bar coach. It helped get me back on the rings at the end.
Thanks for setting the bar coach. It helped get me back on the rings at the end.
Thanks for setting the bar coach. It helped get me back on the rings at the end.
Thanks for setting the bar coach. It helped get me back on the rings at the end.
Thanks for setting the bar coach. It helped get me back on the rings at the end.
Thanks for setting the bar coach. It helped get me back on the rings at the end.
leavers…leavers…
Nice find Doug! Old school CF!
I can’t remember the last time I saw Rich…BOO!
leavers…leavers…
Nice find Doug! Old school CF!
I can’t remember the last time I saw Rich…BOO!
leavers…leavers…
Nice find Doug! Old school CF!
I can’t remember the last time I saw Rich…BOO!
leavers…leavers…
Nice find Doug! Old school CF!
I can’t remember the last time I saw Rich…BOO!
leavers…leavers…
Nice find Doug! Old school CF!
I can’t remember the last time I saw Rich…BOO!
leavers…leavers…
Nice find Doug! Old school CF!
I can’t remember the last time I saw Rich…BOO!
leavers…leavers…
Nice find Doug! Old school CF!
I can’t remember the last time I saw Rich…BOO!
leavers…leavers…
Nice find Doug! Old school CF!
I can’t remember the last time I saw Rich…BOO!
leavers…leavers…
Nice find Doug! Old school CF!
I can’t remember the last time I saw Rich…BOO!