Tuesday 2010 10 12
Skill/Strength
Back Squat 3 x 5
Practice muscle ups/Pull ups: in 3 rds
WOD
10 Man makers (35/25)
15 Double unders
3 rds
*Man maker: start in the standing position with dumbbells in hand and to the side of the body. Start by lower DB to ground, kick feet back into the push up position. Do a push up, then 1 arm row alternating between left and right arm. Making sure elbow passes shoulder on the way up. Return feet to DBs, do a squat clean and then a thruster. This completes one rep of the series.
*This WOD is the 2nd WOD of the Oktoberfest Obliteration 2 in Houston, TX @ CrossFit Champions.
Post time to comments.
About Me
- Ranger CrossFit
- Ranger Crossfit is a strength and conditioing program unlike any other in South Texas. At RCF we follow CrossFit methods and philosohy. We care about athletes health and fitness and not their money. We build strong bodies, minds, and strong relationships. Our coaches have the upmost of training and professionalism, and will always push you to your limits. SAFETY is our number one concern. "God, Family, and CrossFit....everything else is bullshit!"
No comments:
Post a Comment