Thursday, December 15, 2011

12.16.11-Friday

Competition team WOD 2

Kipping Pull-up technique

Overhead squat Max

WOD
"Nancy"
5 rounds for time
400 meter run
15 overhead squats (95/65)

Supplement
1 round not for time
30 wide position HSPU
30 Weighted back extentions
30 Weighted GHD sit-ups
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2 comments:

  1. PANOSDecember 16, 2011 at 12:47 PM

    J-me 18:15 (43)
    Bianca 17:08 (43)
    Steph R 17:47 Rx
    Adri G 15:27 Rx + 6 reps
    Wess 13:44 Rx
    Johnny 14:14 Rx
    Frank 13:44 (10 reps)
    Joey 15:06 (75)
    DM 12:37 Rx
    Chad 12:15 Rx
    Panos 12:03 Rx

    ReplyDelete
  2. JoeyDecember 16, 2011 at 1:30 PM

    You Firebreathers are some fast motherfuckers

    ReplyDelete

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