Main Crew = CFJAX Strength Day
GREAT Day! Got WOD #2 in and no ill effects yet! Other than being extreemly sore!
Regis H. was in this AM... Went right into the WOD...Strength Day so it was good for him! He looks to be a great addition to the AM crew if he keeps up the work!
VAL ~ If you log on...you can add your WOD right to the blog rather than comment if you want...Just an FYI! UR call...
Warm-Up
3 Min Jump Rope (work D/U, single Rt Leg, Lft Leg, Alternating feet [running in place], etc)
2 Rnds ~
10 Pass Thrus
10 Push Ups
15 Air Squats
5 Pull Ups
20 SDLHP (35# Plate)
3 x 1 Deadlift
3 x 1 Front Squat
3 x 1 Push Press
Results = DL / FS / PP
Britt ~ 310 (PR) / 245 miss / 165 (PR)
Feidt ~ 320 / 225 / 175
Syd ~
Hansens ~ 405 / 205 / 185
Reed ~ 405 / 275 / 185
Ty ~ 245 / 130 / 130
Biba ~ 295 / 225 / 155
Regis ~ 295 / 225 / 155
PUNKs WOD...
5 Min of Jump Rope in 6 Min, as follows:
1:30 Skipping (two jumps for every turn, like when you were in kindergarden)
1:30 Singles
:30 s REST
:30 s Left Singles
:30 s Right Singles
:30 s Alternating Feet (running in place)
:30 s REST
:30 s D/U
Tabata the Following:
Mash Up ~ Pull Ups & Dips
Regular ~ Box Jumps (24")
Mash Up ~ GHD Back Ext & GHD Sit Up
End with 5 Min Jump Rope in 6 Min...Again!
El Tigre ~ Pull Ups - 20?, Dips - 20? / Box Jmp - 57 / Bk Ext - 40, Sit Up - 28
tb ~ Pull Ups - 40, Dips - 38 / Bx Jmp - 59 / Bk Ext - 40, Sit Up - 32
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