Thursday, January 20, 2011

FRIDAY. JANUARY 21. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.STRENGTH 
*BENCH PRESS 1-1-1-1-1

4. WOD
3 ROUNDS FOR TIME (R4T) OF:
*400 METER RUN
*15 OHS (OVERHEAD SQUAT) #75
*20 PULL UPS
*25 KB SWINGS 1.5 POOD (#53)

 **RUNNING!! YESSS, RUNNING IS AWESOME.


**THE KB FINISH, @ THE TOP. AMERICAN SWING. HEAD ALL THE WAY THROUGH!!
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2 comments:

  1. BAFKNMANJanuary 21, 2011 at 10:04 AM

    BRUCE - 32:00 *DONE @ 24HOUR (GLOBO GYM). THERE WAS INTERFERENCE BY THE HERD OF SHEEP IN THERE! LOL

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  2. BAFKNMANJanuary 22, 2011 at 11:14 AM

    CEDRIC - 18:18 *THIS IS A NEW FAV, THINKING ABOUT DOING IT BACKWARDS WITH 2 POOD. e.g... 15 KB SWINGS 2pood / 20 PULL UPS / 25 OHS #75, WITH RUNS.

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