Friday, October 12, 2012
Posted by Mandee on October 11th, 2012
10 responses
Warm up: 400m run or 500m row 50 single unders 2 burpees 40 single unders 4 burpees 30 single unders 6 burpees 20 single unders 8 burpees WOD: A. 10 minutes to establish: a max weight CTB pull up, or a max weight pull up, or max reps strict pull ups, or max reps kipping pull ups B. 50-35-20 reps of: WBS 20/14 Pull ups Double unders Powerlifting: A. bench press 1x3 @65%, 1x3 @75%, 1 x max reps @80%, rest 3 minutes between B. snatch and clean & jerk 3x3 @90%, rest 3minutes between C1. 3x10 strict DB press, rest 30seconds C2. 3x10 reverse hypers, rest 30seconds
10 responses to "Friday, October 12, 2012"
October 11, 2012 at 3:32 pm
October 11, 2012 at 3:44 pm
October 12, 2012 at 1:55 am
October 12, 2012 at 2:10 am
October 12, 2012 at 3:07 am
October 12, 2012 at 4:20 am
21:11- scaled WBS wt 10# and DUs to 3-1 SUs!
Great coaching Tracey and loving the programming Dennis!!
Happy Friday CFHSV!
October 12, 2012 at 9:42 am
October 12, 2012 at 1:53 pm
19:40
October 12, 2012 at 2:01 pm
A: worked up to 40# DB doing CTB, EMOM. Matthew working on strict aided pull ups .
B: 19:13 Rx; Matthew scaled in 15:01
October 12, 2012 at 2:31 pm
B. 16:03rx
I couldn't catch John Hand. Not even close. Strong work John.