Check out this SuperStar 2nd Pull from Kate in the Clean!
- Hook Grip - check
- Flat Back - check
- Eyes Forward - check
Warm Up:
30 PVC Pass Throughs
11 Box step Ups each leg
20 Grapevine Run steps
9 KB Swings
(2 rounds)
Skill:
11 Jumping Dips (stationary bar)
2 rounds
WOD:
50 Push Ups
500 m Row
10 Windshield Washers
50 Pull Ups
400m Run
10 Windshield Washers
50 Air Squat
200 Jump Rope
10 Windshield Washers
9 Bodyweight Deadlifts
5 comments:
Updated Benchmark WOD's are posted on the white board. If I have forgotten anyone, please accept my appologies! Please note all WOD's must be verified by a CF Coach in order to count. I needed to update score sheet for tomorrow's WOD. :-)
Also, all Max Lifts will count individually for SP, DL, and Squat. The CF Total is the addition of the SP, DL, and Squat which all happen within the same day and the same WOD. So...your individual lift may be better than your CF Total lift (individually).
Clear as Mud?
Good steady WOD - 50 pullups were tough. Had to break it down to 5 sets of 10. Yikes. Beautiful weather and CFit - just makes you feel alive!
great WOD! so wonderful to be back in a class at CFAI. what a great turn out tonight. it was good to see familiar faces and some new ones too!!!
26:48...I Loved This Workout!! tought but loved it..especially since Kate is here!!! She really pushes & encourages me alot!! So good to see you Kate!! 6pm class was Awesome!!!
26:00, Great WOD, loved it. The pull ups were very hard, especially since I have not been able to do them in over a month.
It was good having the large class and also the new faces.
It was great to Kate, welcome home for your short stay. Your still tough as nails!! :o)
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