Saturday WOD 20090801

Back Squat 1-1-1-1-1-1-1 reps

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Use a pvc pipe or broomstick to practice the form on these. If you have access to weights, begin with a light, empty bar. Take two to three minute breaks between each set to allow glycogen replenishment of the muscles. This is not done for time. You are going for your one rep max (1RM.) Make sure you only count reps where your hips go below parallel.

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Here is an instructional video courtesy for the back squat from LaLanne Fitness, owned and operated by Chris LaLanne, grandson of the legendary Jack LaLanne.

Friday WOD 20090731

“Nicole“

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Three rounds for time of:
200m Walk/Run
10 Jumping Pull-ups/Standing Pulls

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