110422 - CrossFit NOLA

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Home
Classes
About
Get Started
Locations
Blogs & WODs
Schedule / Class Sign In
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Events

110422

4/21/2011

Friday

Warm Up
10 air squats
10 pullups
10 pushups
10 situps
10 burpees

WOD: Surprise Workout

If you are running the crescent city classic, your wod will be this:
8 min AMRAP
7 kettlebell swings
7 pushups

Some stretches you should know

How badass is this?

If you are doing the Sectional WOD on Saturday, come in and stretch and roll out. Practice a few of the movements and go thru one round with light weight.

The Sectional WOD:
20 min amrap
5 Power Cleans 145/100lb
10 toes to bar
15 Wall balls 20 lb/14lb

Aaron Lesher

4/23/2011 10:52:29 am

Warmup/Burgener, then:

Snatch doubles on the minute for 10 minutes @ 80#... mainly working on form, it's getting better but still weak, I've got to remember to explode open with the hips more

Sections WOD (8min AMRAP) - KB swings @ 50#

10 rounds + 3 swings

Comments are closed.

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