Monday, 13 Jun, 2011
Posted by Mandee on June 12th, 2011
11 responses
Warm -up: Spend 5 minutes on the following sequence: 5 explosive wall balls, 5 push-ups, 5 kipping swings ********Workout:******** Complete as many rounds as possible in 15 minutes of: 15 ft Rope Climb, 1 ascent 10 Ring dips 20 Wall ball shots, 20 pound ball Post rounds completed to comments. Cool-down: Spend 5 minutes with a trigger point ball on the triceps One hand Muscle-up by George Piwko - video [wmv] [mov] your kingdom come, your will be done on earth as it is in heaven. Matthew 6:10
11 responses to "Monday, 13 Jun, 2011"
June 13, 2011 at 1:20 am
June 13, 2011 at 3:13 am
June 13, 2011 at 10:02 am
3 Overhead Lunge/Overhead Squat prgressions
6 HSPU
9 Pullups
Overhead lunge/overhead squat progressions consist of one left leg lunge step, one right leg lunge step, and one overhead squat all with a 45# bar.
9:22 rx'd
June 13, 2011 at 10:42 am
http://bacolicio.us//http://crossfithuntsville.com
June 13, 2011 at 12:15 pm
June 13, 2011 at 12:19 pm
That was a rough WOD, the heat's really starting to get to me during the metcons the last couple weeks. I wonder if there is an affiliate in Ely, Mn? 4+0 with ring dips scaled to tricep pushups. But I can finally do some onesy-twosey ring dips. Only took 5.5 months :)
June 13, 2011 at 12:34 pm
June 13, 2011 at 12:59 pm
Ouch
June 13, 2011 at 1:00 pm
June 13, 2011 at 2:58 pm
June 14, 2011 at 12:05 am