Wednesday, August 17, 2011

WEDNESDAY. AUGUST 17. 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**
Shoulder Press

3.WOD
AMRAP 20
30 Double Under
20 Shoulder Press #75
10 Weighted Pull Up (Load Of Choice)
*Post number of rounds and reps + load for pull ups. Scaled version posted to whiteboard.




**PRESSING ACTION AT THE 2011 CF GAMES. TODAY NO PUSHING OR JERKING, JUST PRESSING!!

**WEIGHTED PULL-UPS AT THIS YEARS CF GAMES!! PICK A MANAGEABLE LOAD FOR TODAYS WOD IF YOUR LOADING AT ALL.

                                                        TODAYS WHITEBOARD
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2 comments:

  1. AnonymousAugust 18, 2011 at 1:47 PM

    4 rds 18 DU (no weight on pull ups)

    ReplyDelete
  2. BAFKNMANAugust 18, 2011 at 6:01 PM

    CEDRIC - 4RDs+7Press @#25 weighted pull ups

    BRYAN - 5RDs+2Press
    *Scaled(1stRound @#10 weighted pull ups than switched to chin over bar for the remainder of amrap).

    MARTIN - 4RDs+6DUs
    *SCALED (Assisted with purple light band, chin over bar).

    ReplyDelete

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