Tuesday, February 14, 2012

WEDNESDAY. FEBRUARY 15. 2012

                            ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN
STIFF LEGGED DEADLIFT
HAND 2 HAND PUSH UP


3) W.O.D:
3 ROUNDS OF:
800M RUN
30 PULL UPS
30 HAND 2 HAND PUSH UPS
30 STIFF LEGGED DEADLIFT #135
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 



 
 
WHITEBOARD



**RAMP WOD**
10 TIRE FLIPS
20 HR (Hand Release) PUSH UPS
200M RUN
8 TIRE FLIPS
18 HR (Hand Release) PUSH UPS
200M RUN
6 TIRE FLIPS
16 HR (Hand Release) PUSH UPS
200M RUN
4 TIRE FLIPS
14 HR (Hand Release) PUSH UPS
200M RUN
2 TIRE FLIPS
12 HR (Hand Release) PUSH UPS
200M RUN
*Post total time to complete in comments. Post approximate Size/Load of TIRE.
Posted by at

2 comments:

  1. BAFKNMANFebruary 16, 2012 at 9:03 AM

    **SUPER PUMPED FOR MY ATHLETES WHO SHOWED UP AND WODED IN THE RAIN. THATS CROSSFIT**

    CEDRIC - 30:35
    MARTIN - 45:47

    RAMP WOD - SEE WHITEBOARD

    ReplyDelete
  2. REDFebruary 16, 2012 at 12:13 PM

    **RAMP WOD**
    18:26 Followed by 200 reps of AB work

    ReplyDelete

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