Friday, November 16, 2012
STEP IT UP
Warm Up: 400m run, 2 x 5 lunges per leg, ring rows, split jumps
Skill Focus: Step Up
1 x 6, 1 x 3
WOD
Step Ups x 6-8 per leg (get 8 reps, you go up)
Strict ring rows x 8-10 @ a 2020
3 sets
rest 90 sec between sets
1 rope climb
7 clapping push ups
7 t2b
7 RFT
Post highest step weight for at least 6 reps and time for score
STEP IT UP
Warm Up: 400m run, 2 x 5 lunges per leg, ring rows, split jumps
Skill Focus: Step Up
1 x 6, 1 x 3
WOD
Step Ups x 6-8 per leg (get 8 reps, you go up)
Strict ring rows x 8-10 @ a 2020
3 sets
rest 90 sec between sets
1 rope climb
7 clapping push ups
7 t2b
7 RFT
Post highest step weight for at least 6 reps and time for score
Coaches Babita & Billy looking very fit meet up on the hard court; yea, I don't envy their players wods--tough as nails they are. . .
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Yessir! or mam--Lisa looking really hot at the end of Challenge. 40 yo single mama of 4 with a full time job finds time to CF regularly and handles life well.
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