Monday, October 3, 2011

MONDAY. OCTOBER 3. 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**
PUSH JERK
SPLIT JERK
 
3.WOD
(A) Shoulder to Overhead 2-2-2-2-2-2
(B) 3min or 5min Plank. 
*Post loads for (A) and number of breaks for (B). If you've completed 3mins with 2 or less breaks in the past, do 5mins.








                                                               WHITEBOARD
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1 comment:

  1. BAFKNMANOctober 4, 2011 at 12:41 PM

    CEDRIC:
    (A)180/185/190/195/200(M)/200(1)
    (B)5MIN - 5Breaks
    BRYAN:
    (A)180/185/190/195/200/205
    (B)3MIN - 5Breaks
    JOHNNY:
    (A)165/175/M/M/M/M (ELBOW INJURY) DID 7 Pull Ups ON THE MINUTE FOR 10MINS.
    (B)3MIN - 2Breaks
    MARTY:
    (A)145/155/165/175/190/200
    (B)5MIN - 3Breaks
    SHAWN:
    (A)135/145/155/165/175/185
    (B)3MIN - ~7Breaks

    PHILMO - SEE WHITEBOARD

    ARCHETYPE KIDS (ALEX & ZACH)- DECK OF CARDS 2-9
    KB SWINGS #18
    OHS PVC
    PUSH UPS
    BOX JUMPS
    **8:58

    ReplyDelete

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