Wednesday, October 20, 2010

150(PULL PUSH)=300

skill
muscle up
-false grip pull ups
-ring dip focus
-assisted transition drills

focus
kipping pull up

work
50-40-30-20-10
pull ups
hands off push ups
(briefly remove hands off ground at bottom)


'Training Strategy' - Graham Holmberg, 2010 CrossFit Games Champion




7 comments:

  1. Anonymous20 October, 2010 08:11

    Rapids Crew ~

    El Tigre' (6-2/205bwt) ~ 27:56

    Britt (6-0/155bwt) ~ 22:27

    tb (5-10/185bwt) ~ 19:46

    Hanson (5-11/170bwt) ~ 24:03

    Fiegl (6-2/220bwt) ~ 25:36

    Great WOD!!! Breathing during push ups was a challenge, chest was tight when getting hands off the ground at the bottom...Shoulder flexibility is essential!!!

    ReplyDelete
  2. rob20 October, 2010 14:23

    This kept us really moving! Brutal!
    bou (stefan)rx. 12:19
    reid. rx. 12:20
    juergen.mod. 17:30
    hector. rx. 19:57
    jean.rx.22:31
    cody.mod. 18:19
    butcher (christian) 19:47
    rob.rx. 15:36

    ReplyDelete
  3. Anonymous20 October, 2010 21:43

    Chrissy 140bw
    Mod purple band, 20:11

    Today was proof Russ & Meg dont hate me & don't program against me!!

    ReplyDelete
  4. CrossFit JAX20 October, 2010 22:12

    mego / bw 146 / rx / shredded / 24:17

    bloody friggin mess.

    ReplyDelete
  5. Anonymous20 October, 2010 22:29

    Nate.184bw.BOY BANDS

    ZZZZ

    ReplyDelete
  6. Anonymous20 October, 2010 23:22

    Russell Bw 165
    rx 11:00

    ReplyDelete
  7. bryan21 October, 2010 08:13

    31:56 rx, 2 ring muscle ups, hands destroyed

    ReplyDelete

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