Wednesday, July 27, 2011

WEDNESDAY. JULY 27. 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**
AIR SQUAT 
RING PUSH UPS

3.WOD
4 RDS OF:
30 Double Unders 
30 Air Squats
30 Ring Push Ups
*Post total time to complete in comments.  


**HOLD UP BUDDY...
 MAX SITUPS (1 ATTEMPT)

 **PULL UP / MUSCLE UP RIG AND TRACK AT THIS YEARS CF GAMES IS READY TO GO. 2 DAYS LEFT!!


**DOUBLE UNDER ACTION AT THIS YEARS REGIONALS!!


**RING PUSH UPS.

                                                 **TODAYS WHITEBOARD**
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2 comments:

  1. BAFKNMANJuly 28, 2011 at 3:47 PM

    BRYAN - 16:59 *SCALED (SUBd PARRALETE PUSH UPS INSTEAD OF RING PUSH UPS)

    NARTY - 25:40 *SCALED (SUBd PARRALETE PUSH UPS INSTEAD OF RING PUSH UPS)

    JOHNNY - 27:23 *SCALED (SUBd PARRALETE PUSH UPS INSTEAD OF RING PUSH UPS)

    SHAWN - 22:35 **SCALED FULL WOD

    ReplyDelete
  2. AnonymousJuly 30, 2011 at 10:14 AM

    29:18.5 subd PARRALETE PUSH UPS

    ReplyDelete

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