| warm-up add ons: CFNA Warm Up #2 | Max,SWOD: Chin Up's 3 Rounds Max Reps | DWOD,Max: 4 Rounds- Max Rep for Push Up/Pull Up | Other Posted Results | |
CFNA Warm Up #2
warm-up add ons: No Results Tracked
3 Rounds of
30 second Spider Man lunge with elbow to inseam of foot.
30 seconds of Duck Walk
10 Tuck Jumps ( jump up high as you can and pull your knees in towards your core.)
10 Super Man hold for 15-20 seconds
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Programmed: Fri,Oct 12,2018 Tue,May 2,2017 Tue,Apr 26,2016 Wed,Sep 16,2015 Mon,Aug 3,2015 Wed,Jul 29,2015 Tue,Jul 21,2015 Wed,Jul 8,2015
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Chin Up's 3 Rounds Max Reps
Max,SWOD: Reps
This is your strength today. You are to warm up your shoulders, lat's and back anyway you need to...ok hop on the bar with your palms facing you and pull that torso of yours towards the sky. Keep going this is for max reps. Once you stop drop off the bar and rest 3-4 minutes then begin your next set.
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Programmed: Mon,Jan 21,2019 Thu,Jan 3,2019 Wed,Oct 12,2016 Wed,Aug 5,2015 Wed,Jul 8,2015
| Steve B | 10-6-7 Rx | | | Diana H | 3-3-3 Rx | | | Al | 3-2-2 Rx | | | Crystal S | 14-11-12 | Band | | Ashley S | 10-10-10 | band |
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4 Rounds- Max Rep for Push Up/Pull Up
DWOD,Max: Reps-Rx2
Ok so this work out is a combination of a few things.
It's 4 Rounds for:
Max Rep Push Up's
Max Rep Pull Up's
15 Toes to bar
200 M run or/ 250 M row weather depending.
No time here just max effort on the Push Up's and Pull Up's. Your score is the # of Push Up's and Pull up's you do total.
Rx2: Any other push up beside strict, same for pull up's anything beside strict...ie banded, kipping, assisted..ect.
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| Al | 80 pushups Rx, 6 Pullups, Total Rx | | | Steve B | 45 pullups, 102 pushups Rx | | | Diana H | 57 push-ups Rx/25 pull-ups Rx2 | Kipping pull-ups | | Ashley S | 64 push-ups/33 pull-ups | pull-ups with band |
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was Bench Press 1 Rep Max on Feb 12,2019 (8 days ago)
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