hug-a-twinky &laquo; WordPress.com Tag Feed http://en.wordpress.com/tag/hug-a-twinky/ Feed of posts on WordPress.com tagged "hug-a-twinky" Thu, 23 May 2013 21:12:03 +0000 http://en.wordpress.com/tags/ en <![CDATA[130404 Thursday WOD]]> http://crossfittriforce.com/2013/04/03/130404-thursday-wod/ Wed, 03 Apr 2013 23:59:55 +0000 Coach http://crossfittriforce.com/2013/04/03/130404-thursday-wod/ image

Daily WOD

Warm-Up

Run 1/4 mile or Row 500m or Airdyne 2:00
3 x 5 second “L” lever on parallets
2 x (10 Hollow Rock, 10 Supermans) — Don’t use PVC
Banded Lat Stretch
Banded Shoulder Stretch
Butt Kickers, down and back

WOD

AFAP:

Run 800 meters

10 rounds of the couplet:
K2E, 10 reps
Hug-a-twinky, 10 reps

Run 800 meters

Cool-Down

Foam Roll back and legs, IT bands
Banded hip and hamstring stretch/pigeon stretch/calf stretch

Endurance WOD

Runners

Triathletes
Monday Rest Swim: 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30
Tuesday 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30 Run: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
Wednesday Rest Bike: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
Thursday 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on :: aka “Lactate Shuttle” Rest
Friday Rest Bike: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Saturday Rest Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on OR 8M Tempo @ 85% of 10k TT pace
Sunday 8M TT Swim: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on OR 1000m TT

20130404-192837.jpg

]]> <![CDATA[WOD #315: Run and core work]]> http://statcf.wordpress.com/2012/04/06/wod-315-run-and-core-work/ Fri, 06 Apr 2012 18:53:06 +0000 sebbie314 http://statcf.wordpress.com/2012/04/06/wod-315-run-and-core-work/ Scaling from BrandX.

Puppies For time:
Run 857 meters
5 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps, on an 18″ box
Run 857 meters

BUY-IN:  light stretching

WOD:  14:13

CASH-OUT:  none

I was coming off a seriously bad bug, so I took it easy and did the puppies scaling.  K2E were done kipping-style and I would have liked to have done the reverse back-extension (hug-a-twinky) on an actual back extension stand, but the box was the only thing available.  track is 1/7 of a km, so this was closest approximation to 800m.

]]> <![CDATA[Friday: 120406]]> http://hammerdowncrossfit.com/2012/04/05/friday-120406/ Thu, 05 Apr 2012 23:33:17 +0000 Todd Katz http://hammerdowncrossfit.com/2012/04/05/friday-120406/ AMRAP 15
10 Stone to Shoulders
10 Knees to Elbows
10 Hug-a-Twinky

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Coach’s Notes: See video for optional setups for Hug-a-Twinky.

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