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Friday 10/24/08 WOD

By 10/23/2008No Comments

Workout of the Day (WOD)

The following Not for time:

15 Rounds of “Cindy”   5 Pull ups, 10 Push ups, 15 Squats
Then:
2000 Meter Row

Rest as needed then:

20 pull ups / 5 oh squats (95#/65#)
15 pull ups / 10 oh squats
10 pull ups / 15 oh squats
5 pull ups / 20 oh squats

There was a variety of WODs to chose from today besides the 15 Rounds of Cindy for the Cindy Challenge.

MMA Fighter John Mahlow has been following a Hybrid Strength and Metabolic Conditioning Program which CrossFit Affliction – Ft Lauderdale Coaches have put together to get him in the absolute BEST Shape of his life.  In a matter of a few weeks he is already showing Elite times on the Workouts and getting better everyday working through some of the soreness.  John’s recovery time has dropped dramatically and already I can see a difference.  I feel sorry for his oponent.  Johns WODs (Workout of the Day) will not be posted however you can see him demostrate some of the exercises below.

PA222362 Farmers Walk with 53 pound Kettlebells.

PA222363

PA222364 Knee to Elbows – extremely good Core Work

PA222367

PA222366 20 Pound Slam Balls – Explosive Core Work

PA222369 PA22237053 Pound Russian Kettlebell Swing.

PA222374 PA222375
95 Pound Push Press.

 

Steven