Log results for CFC WOD 030911
EchoExpedition
CFC WOD 030911
Cover 1260m w 4 rounds for time: 9 Front Squats (185/115) 15 Ring Dips 30 Double unders Cover 1260
- Arms
- (Biceps, Forearms, Triceps),
- Back
- (Outer Back, Middle Back, Upper Back),
- Chest
- (Chest, Upper Chest),
- Core
- (Abs, Obliques, Lower Back),
- Legs
- (Buttocks, Quadriceps, Hamstrings, Calves),
- Shoulders
- (Front Shoulders, Rear Shoulders, Upper Shoulders)
Exercises
Record:total time
|
Run 0.78 miles |
|
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Deadlift High Pull 9 reps at 185lb 9 reps at 185lb 9 reps at 185lb 9 reps at 185lb |
|
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Ring Dip 17 reps 17 reps 17 reps 17 reps |
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Double Under (Jump Rope) 35 reps 35 reps 35 reps 35 reps |
|
|
Run 0.78 miles |
Workout Instructions
Warm up
Double unders
Strength
3-3-3-3-3 SDLHP (work up to a heavy weight, do it 3x for 4-5 sets)....15 minutes
WOD
Cover 1260m, then...
4 rounds:
9 SDLHP (185/135)
19 Ring Dips
40 Double Unders
Cover 1260m
Post:
If time, have partners do 60 seconds of wheel barrow walks x2. Take breaks as needed, but the clock stops for them...60 seconds total.
Log
Plan
Plan to do CFC WOD 030911
Questions