Thursday, June 7, 2012

Tire Drags at Bannister Park


Workout of the Day
WOD 1 – in the morning…
15 minutes Double Under practice
WOD 2 – in the afternoon…
5 rounds for completion:
25 meter forward tire drag
25 meter backward tire drag
Then complete:
100 pullups
100 pushups
Did today’s workout with Clint and John down at Bannister Park in Fair Oaks.  This is a nostalgic location for anyone who has grown up going to the San Juan rapids on the American River.  As kids this was the staging point for the short hike around (or often through) Waldorf school to the river bank.  So, it was with a few memories that the 3 of us designed the above workout. 
The idea was to do some max effort intervals at the beginning using the tires and then finish with a longer, slower effort to train our muscular endurance on the bodyweight exercises.  The intensity was certainly high enough on the sled drags—ass and quads were thoroughly burnt by set 3, leaving sets 4 and 5 as the barrel scrapers.  I found the backwards drag to be especially painful; so painful in fact that we all quickly started using our upper bodies to row the tire as well as drag it. 
Clint managed to capture a little bit of video, check the link below.


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