Wednesday 9.05.12

Please welcome TK as an official coach at The Compound!  TK has been interning with us between missions and received his CrossFit certification over the weekend!

Skill: Banded Sprints 5x the length of the black mats

Conditioning: For time:
Reps of
- 50-40-30-20-10 Double Unders
- 25- 20-15-10-5 Pull Ups

Post times to comments.

10 comments:

  1. SWOD: banded sprint: FUN
    METCON: D/U P/U: NOT so fun @ 12:59
    I really need to relax when doing D/U....I NEED HELP

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  2. SWOD: Banded sprint
    Metcon: 15:53, with kipping and strict pull-ups. Need more work on pull-ups

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  3. SWOD: BANDED SPRINT
    WOD: 15:46 W/BAND, SINGLES

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  4. SWOD; BAND SPRINT
    WOD: 23:30 W/BAND, SINGLES

    ReplyDelete
  5. 16:42 rx
    *double unders were unbroken, I wish my pullups were

    ReplyDelete
  6. Swod: banded sprints
    Metcon: 28:31 including baby feeding time, Singles

    ReplyDelete
  7. 6:xx (I think 47) all PUs butterfly.
    Rxd

    ReplyDelete