Wednesday, October 26, 2011

WEDNESDAY. OCTOBER 26. 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**
   DEADLIFT 
   HSPU

3.WOD
CF MAIN SITE WOD 10/23/11
"Bradshaw"
10 ROUNDS OF:
3 Handstand Push-Ups
6 Deadlift #225
12 Pull-ups
24 Double-unders
*Post total timne to complete to comments.



 
 WHITEBOARD
Posted by at

2 comments:

  1. BAFKNMANOctober 27, 2011 at 11:03 PM

    *ALL SCALED AS NOTED*

    CEDRIC: 28:00 *HSPU TO ABMAT .

    BRYAN: 26:25
    *SUBd 3 PRESSES @ 50%BW (~125) FOR HSPUs.

    MARTIN: 33:51
    *SUBd 1W.CLIMB FOR HSPUs.
    *ASSTD PULL UPS WITH (1)STRONG BAND.

    JOHNNY: 33:00
    *SUBd 1W.CLIMB FOR HSPUs.
    *ASSTD PULL UPS WITH (1)STRONG+(1)LIGHT BAND.

    ReplyDelete
  2. AnonymousOctober 29, 2011 at 4:32 PM

    (5 ROUNDS)
    DEREK: 10:30

    LEO: 11:36
    *ASSTD PULL UPS
    *ALTERNATE FOR HSPUs

    KEVIN P: 12:07

    KEVIN G: 12:53
    *135LB D LIFT
    *ASSTD PULL UPS

    ReplyDelete

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