Trainer Warmup 10 Min.
Skill: Choose One of the following in this progression: If you struggle with the Pullup the Pullup is your Choice, if you struggle dippin this is your Choice, if you are a Master of both already Muscle UPS are your Choice! Work on technique/consistency for 12 Minutes. Treat it like a 12 EMOM.
-Kippin Pull Up
-Kippin Ring Dip
-Kippin Muscle Up
Mainpage 21.07.2013
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
http://m.youtube.com/watch?v=wu479rRr_wY
1st Anniversary BBQ (Thanks BBQ Pitmaster Alex C.)
I am working on our “FGB” Video, going on a 12 our flight in a Second, So I got Plenty of Time đ Will be available the next Days… Depending on how busy Chris will keep me during the flight.
The final Seconds of Rowing which knocked all Athletes Out. That’s how it is supposed to be in a Fight that gone Bad. Thanks again for participating in our 1st Anniversary WOD and GRILL. What a Fun Night, Great Food ( again Thanks Alex) Great WOD Great People. CFSBG this is who we are this is who we Wanna be.
