Thanks to Gymnastics WOD & The Shop for todays ideas/contributions...
We continue to take, take, take from a bunch of Great Crossfit Sites...There are many GREAT sites out there...Finding those you like and taking/modifying them to fit your needs and wants is great...We have been following CFJAX for quite a while and there is a differnece when you follow a someone elses programing...There are days we do not want to do the selected WOD...and we change. There is a danger in this idea. When you program your own training, or choose to select your own WOD from time-to-time your weakness tends to remain your weakness... When/IF you follow someone elses programing...ALL YOUR WORK TENDS TO GET BETTER!
Warm Up: 800m Run, 10 Min of Work on Tuck, Straddle & Pike to Handstand/Headstand, 2 Min each side of Mobility Work on Shoulders (ball or band)
FULL FRONTAL (The Shop)
15-6-9
Front Squat (135#)
Push Press/Jerk (135#) (reps are 5-2-3 for these)
Box Jumps (30")
Dips
* Really work hard not to have broken sets...Work to transition quickly
Front Squat & PP/J should be same weight
Finisher = Tabata ~ Plank Walk
El Tigre ~ 6:19
Feidt ~ 7:48
tb ~ 5:53
Reeder ~ 6:00
Bender ~ 7:16
Biba ~ 7:17 (115#)
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