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2014-02-20

2014-02-20 Wod

Warm-up:
3 Rounds
16 Downdogs into Updogs (quick)
12 DB twists
8 Dumbbell Rows, each arm (more weight than last week)
Wod:
Partner Wod
4 Rounds
15cal on the AirDyne
12 C2B Pullups
9 KB Swings, 32/24 kg (Russian)
(one partner does 15-12-9, then the other partner: thats one round)
Finisher: (on their own in a separate room)

4x30sec static chin over bar hold

2014-02-20

4 comments:

  1. UnknownFebruary 21, 2014 at 11:13 PM

    Strict.

    ReplyDelete
  2. AnonymousFebruary 22, 2014 at 12:52 AM

    strict

    ReplyDelete
  3. AnonymousFebruary 22, 2014 at 6:56 PM

    strictly copying crossfit maelstrom programming

    ReplyDelete
    Replies
    1. Pat NolanFebruary 23, 2014 at 9:37 AM

      Wow anonymous you're so tough you'll even put your name to this post.

      That was a sarcastic comment, in case you missed it.

      Delete

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