August 9 2014

Quiet cold morning, but we are here so don’t leave us to freeze alone- Come train and get WARM!!!

A1. Pull Ups (in the Warm Up) x 3 Sets

<5 – ME with thin band (or Strict Ring Rows)

>5 – Weighted Pull Ups x 5 Reps

A2.Strength:

Back Squats

Beg – 3 x 5

Int – 5 x 5

B.WOD: 16 Min Time Cap

800m Run

20 Knees to Elbows

50 Push Press (45/30)

20 Knees to Elbows

800m Run

Comp class (10:30 only)

IN PAIRS*

20 cal row

30 wb 9/6

30 box jump 24/20

20 kb sdhp 32/24

30 burpees

20 s2o

400 m run

* at 0:00 A goes first, does 3 min amrap, then B does same.

at 8:00 a starts, b follows when next movement is complete

at 18:00 one world one rests except one rows and one runs

batman_and_robin_1966_action_figures_hot_toys_3


Comments

  • Paddy — August 8, 2014

    Beautiful day! 75kg bs for 5. 13:07 @ 25kgs.

Leave a comment