RX THE WOD

Rest Day! Happy July 4th!

Posted on July 4, 2011 by

My first rest day in 2 weeks…. Happy Globo Gym Independence Day !!!

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Posted on July 3, 2011 by

Almost July 4th today and time for some deep squats… After Friday and Saturday’s WODs it is all a blur now…

WOD @ CFKOP

3 rounds of

– 12 front squats (95# – CF Rx: 135#)

– 12 burpee pushups

(8:38 mins)

Cash-out:

2 x 1 min AMRAP GHD Situps (22/23)

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Posted on July 2, 2011 by

This video really helps with the grip and the progression in the muscle up.

Posted in Skill Training, Videos | Tagged Skills | Comments Off

Posted on July 2, 2011 by

I struggled with the rhythm of the kipping pullup after years of dead-hang pullups. This tutorial was the most useful I found.

Posted in Skill Training, Videos | Tagged Skills | Comments Off

Posted on July 2, 2011 by

Finally back home from Germany and back to my home CF Club.

– 400m sprint
– 7x 1RM Deadlift @ 285#

Today’s WOD Celebrating a Club Wedding:

AMRAP in 7 mins:

– 7 Deadlifts @ 50% RM
– 7 Box jumps @24 in
– 14 air squats

Rx 5 rounds

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