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WOD 11.12.09
By cynthiabrown | November 12, 2009
for time….
400M run
21 Burpees
21 Pull Ups
400M run
15 Burpees
15 Pull Ups
400M run
9 Burpees
9 Pull Ups
Topics: Cynergy Central | 4 Comments »
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« Perception | Home | WOD 11.13.09 »
By cynthiabrown | November 12, 2009
for time….
400M run
21 Burpees
21 Pull Ups
400M run
15 Burpees
15 Pull Ups
400M run
9 Burpees
9 Pull Ups
Topics: Cynergy Central | 4 Comments »
November 12th, 2009 at 2:16 pm
I know this is off topic but it was the one way I thought everyone competing would see this, here we go again….
Yeah…. so us New Englanders sure know how to plan a Throwdown….Looks like for the second CFNE Competition in a row, we are going to have driving rain….all day. Don’t you just love the weather here?
What does that mean for the throwdown?….
Just a couple small changes….
We had planned on doing “The Metcon” outside…burpees, box jumps and all…. But with safety in mind, we are going to change a few things. We are still doing the same movements, just inside, and yes, we ARE going to run in the rain. Since we aren’t going to be able to do the relay format inside (just too crowded with runners entering and leaving the building) we have changed the structure of WOD 3. The movements and standards are the same.
The New & Improved “METCON”
4 rounds of:
30 Box Jumps
15 Burpees
Then… Team 1200 meter Run.
In this wod there are three stations that the team will rotate through, 1.box jumps, 2. burpees, 3. rest. Athlete 1 will complete the 30 BJ, Athlete 2 will complete 15 burpees while athlete 3 rests. Once both athletes have completed all their reps they will rotate to the next station, and will continue this sequence until all three athletes have completed 4 rounds of the couplet.
After the completion of the 4 rounds the team will leave for a 1200 meter run with hills. The team must cross the finish line holding hands.
November 12th, 2009 at 3:04 pm
Best of luck with the throwdown! Rich you are going to do well! I want a picture of you holding hands with Lindsey and Dan! Eileen awesome job on the pull ups today!
November 12th, 2009 at 3:38 pm
Thank you Denise! And thanks to Laura for helping! Good luck this weekend everyone!
November 12th, 2009 at 4:50 pm
Eileen – Great kip today – you will be shedding the band in no time. Your face was priceless when you realized you were “COB” chin over bar!