Saturday, July 2, 2011

SATURDAY. JULY 2. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
-POWER CLEAN(THESE ARE THE DRILLS AND PROGRESSION WE WILL GO OVER)
-RING DIP

3.WOD
AMRAP.20
5 Squat Snatches #95
10 Burpee Box Jump *(optional vest load)
15 Sit-Ups 
*Post total rounds completed in comments and vest load if used.
*Scaled version posted on whiteboard. See picture down below. Left side!






                                 *WHITEBOARD - SCALED VERSION LEFT SIDE 7-2-2011*
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2 comments:

  1. BAFKNMANJuly 2, 2011 at 2:23 PM

    SHAWN - 4RDs+1SS **GOOD STUFF TODAY FOA. VERY NICE.
    JOHNNY - 4RDs **SNATCHES WERE MONEY TODAY BRO!!

    CEDRIC - P.PRESS 3-3-3-3-3
    155/160/165/170/170 **VERY STRONG IN THIRD REP LAST SET. START AT 165 NEXT TIME.

    ReplyDelete
  2. BAFKNMANJuly 4, 2011 at 1:08 PM

    CEDRIC - 5RDs+5Sq.Snatch (DONE ON 4TH OF JULY)
    *USED #20 MED BALL FOR LOAD ON BURP BOX JUMPS(these were fuckd up).

    ReplyDelete

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