Friday, September 23, 2011

FRIDAY SEPTEMBER 23. 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**
HAND STAND PUSH UP
 
3.WOD
(A) 5 Max Handstand Holds
(B) FOR TIME COMPLETE:
1 Wall Climb
15m Bear Crawl
2 Wall Climb
30m Bear Crawl
3 Wall Climb
45m Bear Crawl
4 Wall Climb
60m Bear Crawl
5 Wall Climbs 
75m Bear Crawl
*For (A) rest 1min between holds and post times for each, for (B) post total time to complete. Rest 3mins between (A) & (B).




                                                                      WHITEBOARD
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3 comments:

  1. BAFKNMANSeptember 23, 2011 at 7:13 PM

    CEDRIC:
    (A) 57/41/45/36/48
    (B) 11:36

    BRYAN:
    (A) 14/14/8/16/16
    (B) 16:09

    JOHNNY:
    (A) 6/36/8/12/36
    (B) 17:12

    MARTIN: *MAKE UP WOD - SEE 9/21/11 POST (TODAYS WHITEBOARD SHOWS AS WELL)

    FOA - SEE WHITEBOARD

    ReplyDelete
  2. BAFKNMANSeptember 23, 2011 at 7:14 PM

    ARCHETYPE KIDS - SEE WHITEBOARD - CASH CHALLENGE

    ReplyDelete
  3. BAFKNMANSeptember 25, 2011 at 6:46 PM

    MARTY: *DONE ON 9/25/11
    (A) 41/28/22/16/4
    (B) 12:11

    ReplyDelete

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