Thursday, November 17, 2011

THURSDAY. NOVEMBER 17. 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**
TURKISH GET UPS
GOOD MORNINGS

3.WOD
(A) Turkish Get Ups 3X5 (3-3-3-3-3) @1.5pood (3L/3R each set) 
REST ~3min
(B) 5 ROUNDS 4T (for time):
10 Good Mornings #95
30 Double Unders
*For (A) once you start a set there's no break in action. Reps are consecutive, 3Left/3Right,  
any fuck ups will constitute a missed set. Time each set and note for comments and rest exactly 1 minute between sets. For (B) post total time to complete in comments.




                                       **HOTT CHICKS AND SPORTS THURSDAYS**



                                                               **SQUAT MUCH**
                                                            
WHITEBOARD


**RAMP WOD**
AMRAP 12
10 Good Mornings #65
30M Walking Lunge
*Coach: Post total rounds completed. 

** 100 SitUps for time before you go. Also post to comments.
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1 comment:

  1. BAFKNMANNovember 21, 2011 at 6:35 PM

    CEDRIC:
    (A)RXd - 1:19/1:11/1:11/1:09/:59
    (B)4:39
    BRYAN:
    (A)RXd - 1:42/1:46/1:41/1:29/1:27
    (B)6:27

    JOHNNY:
    (A)SCALED (BRBL#45) - RXd(M)/??/2:08/2:04/2:10
    (B)10:14
    MARTIN:
    (A)SCALED (BRBL#45) - 1:36/1:36/1:34/1:32/1:27
    (B)8:56


    PHIL - SEE WHITEBOARD

    ReplyDelete

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