Technologic

 In WOD

Chris getting warmed up at the CFMC Competition

WOD 10/4/11

Weighted Pull-Ups 5-5-5-5-5 (kipping or dead hang)

 

Weighted Dips 5-5-5-5-5

 

Alternate back and forth, make each set more difficult

 
As Fast As Possible:
30-20-10

Wall Ball (20/14)

Overhead Walking Lunge (45/33)

 

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Showing 12 comments
  • Serennah
    Reply

    6am did a different workout since we didn’t have this one…. Max effort in 2 min …kb, box jump, gobbler squat, sit ups,double Unders 1 min rest in between…. Good workout … Great job roosters!!

  • Miguel
    Reply

    I <3 Chris.

  • Nathan M.
    Reply

    I <3 Miguel and Chris

  • Neal
    Reply

    65# on the pull-ups
    35# on the dips

    5:47 with 25# ball and 75# lunges

  • fara
    Reply

    Rooster crew rocks cuz our coach is dah bomb! Kara’s impromptu WOD worked us pretty dang good. As far as reps for each……don’t remember but it definitely was a great workout!

    Thanks Kara!

  • JJ
    Reply

    45# pullups (kip) rx dips

    4:46 rx unbroken. two wods in a row at 4:46 wierd

  • Miguel
    Reply

    7:48 RX, this time I think the stache slowed me down.

  • stephanie
    Reply

    5:58 w/10#mb, 33#bb

    Unassisted pullups <– big pr for me. 1st time w/out bands.
    purple band dips.

    Awesomeness workout!

  • Jason
    Reply

    Pullups @65#. Dips @40#. 4:56 on the WOD Rx’d. My quads were smoked.

  • Dena
    Reply

    Way to go Stephanie! Its a good feeling!

  • Dena
    Reply

    Kipping pullups/ purple band dips. 5:12 rx on WOD. Ouchy on the shoulders!

  • Stephanie
    Reply

    Thanks Dena! You are right, it is a good feeling.

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