KB "Swingers"-Mary, J,Dale, and John
Dynamic WUBurgener WU
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
Strength:
3x5 Deadlift
12-15 Rep set
Skills:
Pikes
Jump rope/Dubble unders
WOD Tuesday 09 JUN 09
"If a trainer’s clients aren’t testing the limits of his knowledge, he’s not doing a good enough job with them."- Greg Glassman
Burgener WU
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
Strength:
3x5 Deadlift
12-15 Rep set
Skills:
Pikes
Jump rope/Dubble unders
Burgener WU
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
Strength:
3x5 Deadlift
12-15 Rep set
Skills:
Pikes
Jump rope/Dubble unders
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Day two no joke! 40lbs DB split clean 15 reps, 10 pull-ups(scaled down) 14:10 time. Great WOD!
ReplyDeleteThis was THE WORST WOD that I have done now in my 4 weeks of training, but it was awsome
ReplyDelete20lbs DB slpit clean 15 reps 21 pull-ups (with assistance)X5 15:21
Deadlifts 3X5 135lbs
40lbs dumbell spit clean 15 reps X3 then 30lbs X2 21 pull-ups X2 then 21 pull-ups ( with assistance) X3 Time: 17:47
ReplyDeleteNice website, glad to see a crossfit crew at Ft. Knox.
ReplyDelete