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WOD – Friday, September 25, 2009

24
Sep

WOD – Friday, September 25, 2009

Body Weight – MAX DAY

For Time or Reps:

Run 1 – 400M
Rest 4 Minutes
Max Rep pull-ups (in 1 minute)
Rest 4 Minutes
Run 1 – 100M
Rest 3 Minutes
Max Rep Sit-Ups (in 1 minute)
Rest 3 Minutes
Max Rep Squats (in 1 minute)
Rest 3 Minutes
Max Rep Push-Ups (in 1 minute)
Plan close to 40 Total Minutes of time

Record times and totals to comments.

*** the rest isn’t too important to be specific.  Just be rested but dont take forever.  If you want to start your rest when the last person finishes thats fine! ****

Compare to WOD – Friday, May 15, 2009 [prevpost=1207]

Anna - getting her first crossfit laser eyes

Anna - getting her first crossfit laser eyes

Swinging Kipping pull up… vids by crossfit.com

Kipping Pullup Concepts…[ wmv]
Kipping Pullups, Step 1…[wmv][mov]
Kipping Pullups, Step 2…[wmv][mov]
Kipping Pullups, Step 3…[wmv][mov]
Kipping Pullups, Step 4…[wmv][mov]

Butterfly Pull Up

http://www.youtube.com/watch?v=kEUxEo5_7hY

http://www.youtube.com/watch?v=061jM6aPkPM

http://www.youtube.com/watch?v=jA39l8fGeg4

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