October 16, 2012
Wednesday, October 17th, 2012
Trainer's Week - Part 2 (Bob's choice)
Strength/Skill: Handstand Pushups (volume training)
WOD: "The CF Football Bear Complex"
3 Total Rounds:
Complete the following cycle 7 times:
1 Power Clean
1 Thruster
1 Back Squat
1 Rack Jerk
After cycle is completed 7 times immediately complete:
7 Pull Ups
Rest 3 minutes between sets. If the weight is dropped this constitutes as a miss…coming off the bar during the pull ups constitutes as a miss. Count number of total misses and complete that number in pull ups. Post weight used and number of misses to comments.
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43#/43#/53#- wish I would have pushed myself and done 53# each round and just had some misses but I was afraid my shoulders would give out, pretty sore from yesterdays 1RM WOD. Great job Brian, Kim, and Jordan. And as always, thanks DUBS for your encouragement and great coaching!
Posted by: Carey | October 17, 2012 at 12:41 PM
Great job today 11:00! Great effort by everyone...that workout was brutal!
Posted by: Kymm | October 17, 2012 at 04:25 PM
Used 95 lbs : 13:29 rx'd ... Thx bob!
Posted by: Brett baker | October 17, 2012 at 07:32 PM
I used 63 lbs and blue band- no penalties. Would have liked to go rx'd with heavier weight, but I am nursing a sore shoulder.
Posted by: Marcy | October 17, 2012 at 08:18 PM
#75 rx'd in 11:56. Fantastic workout, shoulders are dead.
Posted by: Drew | October 17, 2012 at 11:17 PM