*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**
KETTLE BELL SWING
3.WOD
"HELEN"
3 ROUNDS OF:
400m Run
21 Kettle Bell Swings 1.5pd
12 Pull Ups
AS X-FITTERS WE TEND STRAY FROM THE HERD - WATCH THIS - ITS GOOD FOOD FOR THOUGHT AT THE LEAST!! DEFINITELY OFF THE FITNESS BEAT BUT GOOD REST DAY ACTIVITY - BRAIN WOD!
WHITEBOARD
CEDRIC: 9:43 (PR) COMPARE TO 3/11/11
ReplyDeleteBRYAN: 10:19 (PR)
MARTIN: 14:54
*SCALED (1 AQUA STRONG BAND, ASSISTED PULL-UPS)
JOHNNY: 13:54
*SCALED (2 AQUA STRONG BAND, ASSISTED PULL-UPS)
SHAWN - SKILL WORK - SEE WHITEBOARD
ARCHETYPE KIDS WOD POSTED TO WHITEBOARD.
September 29, 2011 9:46 PM