Jun 4, 2012

060512

Mobility WOD



"Dumbbell Fran" - Give it a try if you have dumbbells available!
21-15-9
Thrusters (40/25 dumbbells, 95/65 barbell)
Pullups

… Rest for 5 minutes, then work on pistol squats
3x 5 (per leg)

WOD w/no equipment
21-15-9
Handstand Pushups
Burpees
… Rest for 5 minutes, then work on pistol squats
3x 5 (per leg)

5 comments:

scottnkelly9901 said...

IMCF Hohenfels:

5:50 as Rx'd (w/ DB)

The pistols were a good touch - particularly after FRAN. Learned my right side is my strong side.

Jacob Heppner said...

Actually did Fran yesterday instead of today, didn't know it was going to be todays WOD. 2:45 Rx'd.

Greg E said...

My LATs are hurting from Saturdays main site WOD so I stayed away from pullups today.

Thrusters 3x5: 115, 135, 145, 165, 175 broken but completed on the last set.

10 min rest

20 min AMRAP = 11 + 2 WBs
3 Deadlifts 225
6 box jumps @ 24"
9 wall balls @ 20#,s

Mike Anderson said...

Does anyone know a good box near Ft Sam Houston? A friend down there wants to get started in CF and I want to send her to a good place to learn.

Ross said...

IMCF - FT Hood

Did the CF Ft Hood WOD today..

20 minutes-(EMOTM=Every min on the min)
EMOTM for 5 min 2 power snatch 135#
EMOTM for 5 min 3 deadlift 315#
EMOTM for 5 min 5 push press (185 - 1st set) 135 (2nd - 5th Set)
EMOTM for 5 min 3 front squats 185#