warm up
tabata mash up:
-burpees
-double unders
focus/skill
hang squat clean
-hook grip
-dip bar to above the knee/send hips back
-shoulders/chest over the bar
-maintain lumbar curve
-scoop/double knee bend
-jump & land w/ fast elbows in high rack position
workout
4RFT
400m run
pull ups x 25
135# hang squat clean x 12
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8 comments:
caleb.rx.18:40
i was finaly reminded today that i live in florida...its almost time to bust out the sweatbands and towels...if i dont see any of the competitors before the games i wish you all the best and im sure your going to represent cfjax proudly!
Bou. Rx. 20:39
Kiwi. Rx. 20:41
Rob. Rx. 19:58
i Love this stuff! Everyday or Night!
Dustin. 115/26:47 I am seriously lacking motivation, also going on 3 hours of sleep and no food. The last round dropped to 95# and knocked it out in two sets of 6. Its amazing what a difference 20# makes.
GOOD LUCK AT THE GAMES EVERYONE
324 HARDCORE mod 2.0
1.5 pood kbs 7
Push ups 10
21 rds unbroken
With the proper mindset it does not matter where you train. UNF stadium, base gym, the field down the street or CFJAX. Get yourself
focused and all the background distractions fade away.
Kyle R. 180 bw. 95#/24:40
Thanks for the push guys.
Carla: 21:45 w/ green band first 2x and blue last 2x(pullups)
Wow I'm a baby, my poor hands can barely type this right now but I felt great!
p.s. horrible picture!
Brannon.185bw. 95#/DNF (Hit 25 minutes on last round of Pullups).
24:25 - 115bw 65# cleans, hands had blisters from flower power so used pink band instead of struggling through kipping pullups.
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