Wednesday, October 19, 2011

THURSDAY. OCTOBER 20. 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**
 FRONT SQUATS 
 RING DIPS

3.WOD  
"HURRY UP"
2 ROUNDS OF:
10 FRONT SQUATS #165
20 WALL BALLS #20
30 PULL UPS 
40 RING DIPS
50 DOUBLE UNDERS
* Post total time to complete. 





                                                           WHITEBOARD


 "RAMP WOD"
5 ROUNDS OF:
5 Deadlifts #135
10 Burpees
*Post total time to complete in comments.
**Accumulate 3mins in a solid plank position. Track and post number of breaks to comments.
Posted by at
Labels:

2 comments:

  1. ShawnOctober 20, 2011 at 12:28 PM

    10 Laps of 40 yard dash/ 1 min rest time
    -5.6
    -5.6
    -5.3
    -5.5
    -5.2
    -4.9
    -5.1
    -5.4
    -5.3
    -5.5

    ReplyDelete
  2. BAFKNMANOctober 20, 2011 at 8:51 PM

    CEDRIC - 19:03 RXd

    BRYAN - 21:51 *(SCALED) 1 STRONG AQUA BAND

    JOHNNY - 27:31 *(SCALED)
    *1 STRONG BAND / 1 LIGHT BAND ON PULL UPS
    *SUBd BENCH PRESS @ #135 FOR DIPS (ELBOW NO GOOD WITH DIPS)

    MARTIN - 27:51 *(SCALED)
    *1 STRONG BAND ON PULL UPS
    *1 STRONG BAND ON RING DIPS

    SHAWN - 25:19 *(SCALED)
    * FRONT SQUATS @ #135
    *1 STRONG BAND ON PULL UPS / 1 LIGHT BAND ON PULL UPS
    *1 STRONG BAND ON RING DIPS

    PHIL - SEE WHITEBOARD

    ARCHETYPE KIDS - SEE WHITEBOARD

    ReplyDelete

Subscribe to: Post Comments (Atom)