Mobility
Dynamic Warmup
Skill:
Monkey Swings, Skin the Cat,
and Wall Climbs
WOD: Dbl Under Poker w/Skill Twist
Bet as many consecequtive Reps on Dbl Unders as you can get, when you hit reps pick any Skill for 10 Reps. Then bet Dbl Unders again until you reach 200 total reps on Dbl Unders. If you bet more reps than you can consecqutively string together you forfeit all those reps and start over after your 10 reps on Skill work.
This one was tricky, i got to 123 DU and worked on allot of skill cause i kept betting high numbers and would miss it by one or 2 DU and loose all those to count towards my 200DU
another wod after
top secret
Monday, November 21, 2011
THursday nov 17th
p:
2500m Partner Row
Core Circuit
MOD:
Parallette Work
Rope Climb
WOD: 3 RFT
9 KB Clean n Press (50/35)
12 Lateral Bar Burpees
9 Behind the Neck Push Press (95/65)
400m Run
my time was 13:33 those runs just slow me down i wish i can learn to love them cause i dont put the effort they scare me more than weights
2500m Partner Row
Core Circuit
MOD:
Parallette Work
Rope Climb
WOD: 3 RFT
9 KB Clean n Press (50/35)
12 Lateral Bar Burpees
9 Behind the Neck Push Press (95/65)
400m Run
my time was 13:33 those runs just slow me down i wish i can learn to love them cause i dont put the effort they scare me more than weights
Sunday, November 20, 2011
THURSDAY NOV 10
WEDNESDAY NOV 16
:
400m Run
15 Pullups
250m Row
Hip Mobility
MOD:
Deadlift
3-3-1-1-1 to Max Effort
WOD: AMRAP 15
15 Dbl Unders
10 BW DL
5 Box Jumps (24/20)
DIDNT HAVE TIME TO GET PAST 245 lbs
got 8 rounds at 155
MONDAY NOV 14
Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
THis WAS AS A TEAM, DONE WITH LAINE. the run had to be done together and at same pce and the rest was breakit up btw each other, im no runner so i def slowed laine down but sh stuck by me side!
NOV 11th
Terry”
10-9-8-7-6-5-4-3-2-1
Clean (135/95)
400m wighted run
THIS HERO WOD BROKE ME DOWN, I DIDNT DO WIEGHTED BT RAN ON TREADNILL AT GYM ON BASE AND THE 95LBS CLEANS WERE SMOKERS 47min
NOV 10th
Warmup:
Shoulder Mobility
Dynamic Hip Opener
Junkyard Dog
MOD: Choose 1 Skill: 15mins
Wall Facing HSPU
Hand Stand Walk
Skin the Cat
WOD: 20m Cap: Rounds and Wgt on Bar at End is what Counts
3 OHS- Work up Wgt as you increase Rounds
6 Lateral Bar Jumps
3 Pullups
GOT 11 ROUNDS AND FINISHED WITH 100lbs OHS
:
400m Run
15 Pullups
250m Row
Hip Mobility
MOD:
Deadlift
3-3-1-1-1 to Max Effort
WOD: AMRAP 15
15 Dbl Unders
10 BW DL
5 Box Jumps (24/20)
DIDNT HAVE TIME TO GET PAST 245 lbs
got 8 rounds at 155
MONDAY NOV 14
Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
THis WAS AS A TEAM, DONE WITH LAINE. the run had to be done together and at same pce and the rest was breakit up btw each other, im no runner so i def slowed laine down but sh stuck by me side!
NOV 11th
Terry”
10-9-8-7-6-5-4-3-2-1
Clean (135/95)
400m wighted run
THIS HERO WOD BROKE ME DOWN, I DIDNT DO WIEGHTED BT RAN ON TREADNILL AT GYM ON BASE AND THE 95LBS CLEANS WERE SMOKERS 47min
NOV 10th
Warmup:
Shoulder Mobility
Dynamic Hip Opener
Junkyard Dog
MOD: Choose 1 Skill: 15mins
Wall Facing HSPU
Hand Stand Walk
Skin the Cat
WOD: 20m Cap: Rounds and Wgt on Bar at End is what Counts
3 OHS- Work up Wgt as you increase Rounds
6 Lateral Bar Jumps
3 Pullups
GOT 11 ROUNDS AND FINISHED WITH 100lbs OHS
Wednesday, November 9, 2011
Tri fitness!!
YIKES!
Ive been thinking about this allot lately and I think im gonna go for it!
It's in May and today my Trainer announced that they will put together a team to compete.
Im scared and sooo excited, i know i need to drop some BF just to get lighter on my feet and not sure how but gonna tackle my weakness, RUNNING! nig gulp because I am not fast and im gonna need some speed for this challenge.
Here's some info on it!!
http://trifitnesschallenge.com/home/index.php/news/scores/womens-tri-fitness/about/
Ive been thinking about this allot lately and I think im gonna go for it!
It's in May and today my Trainer announced that they will put together a team to compete.
Im scared and sooo excited, i know i need to drop some BF just to get lighter on my feet and not sure how but gonna tackle my weakness, RUNNING! nig gulp because I am not fast and im gonna need some speed for this challenge.
Here's some info on it!!
http://trifitnesschallenge.com/home/index.php/news/scores/womens-tri-fitness/about/
WEDNESDAY
WarmUp: 3 Rds. 5- 1 min Stations.
Row, Mtn Climb, Ring Rows, Ladder Sprints, Parallette Jumps
WOD '21'
so the 21 wod goes
1 kb swing 35lbs
20 wall ball 16lbs
then
2,19
3,18
4,17
5,18
and so on .... this was aweful
done in 33:04
Row, Mtn Climb, Ring Rows, Ladder Sprints, Parallette Jumps
WOD '21'
so the 21 wod goes
1 kb swing 35lbs
20 wall ball 16lbs
then
2,19
3,18
4,17
5,18
and so on .... this was aweful
done in 33:04
MONDAY
Warmup:
400m Run
20 Box Jumps
20 K2E
500m Row
20 Resistance Band Hip Openers
20 Jefferson Lunges
400m Run
Skill:
Air Squat
WOD: Tabata: 8Rds. 20 On-10 Off
Air Squat
Burpees
Abmat Situps
DB Thrusters (25/15)
TOTAL REPS WERE 338 i might be off forgot to write this one down
400m Run
20 Box Jumps
20 K2E
500m Row
20 Resistance Band Hip Openers
20 Jefferson Lunges
400m Run
Skill:
Air Squat
WOD: Tabata: 8Rds. 20 On-10 Off
Air Squat
Burpees
Abmat Situps
DB Thrusters (25/15)
TOTAL REPS WERE 338 i might be off forgot to write this one down
Saturday, November 5, 2011
Rest
Today is a rest day for me,
I did recovery yoga last night and it was good, some difficult stretches, got out allot of tightness ( if thats a word) and im destroyed today, this week was rough very rough, I actually tried to go all out all week and after reading something ( will post below) i need to have some relaxed days, and i do i just gave it my all this week and im feeling the leftovers.
Its almost 30days since my last pics so ill post more the end of this week, but my Paleoish ways the past weeks have only been maintenance for me, and im happy with thats because i know thats what works for me to maintain.
TOMORROW IS OPEN GYM AT CFSF SO I MIGHT SNEAK OUT TO DO TODAYS WOD SINCE IT LOOKS SO GOOD!
Read below:
10 Tips For Success For The Crossfit Newbie
By larrypalazzolo, on January 27th, 2011
Stepping into a Crossfit gym for the first time can be a bit intimidating and overwhelming.
You might see a bunch of half-naked hard bodies showing off their ink and abs, ripping out butterfly kip after butterfly kip. You might ask yourself, “Is that person having a seizure or doing pull-ups? What’s with all the Chuck Taylors? Do they get a group rate? What’s with the guy in the corner wearing only sweatpants, shirt off, all tatted up and muttering to himself? Is he on a work-release program?” Fear not newbie; these people won’t bite. They’re actually pretty darn friendly and overly supportive once you get to know them. It can be a lot to take in at first glance, especially if you’ve had limited exposure to Crossfit prior to stepping into a box. But don’t worry; we’ve got your back. The following are 10 things to keep in mind as you begin your Crossfit journey.
1.) You’re Competing Against Yourself, Not Others
When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you. Which brings me to my next point…
2.) Don’t Be Too Proud To Scale
Sing it with me now:
Ain’t too proud to scale, sweet darling.
Please don’t leave the wod. Don’t you go.
Ain’t too proud to scale, baby baby.
Please don’t leave the wod. Don’t you go.
Tony Budding (of Crossfit HQ) describes scaling as another form of programming. Scaling is such an individualized topic that it’s hard to make sweeping generalized statements. You have to know your own body and its limits. But most importantly, there’s no substitute for common sense.
3.) What You Eat Is More Important Than What You Lift
Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease. To quote the late Jack Lalanne, “You put junk in, junk comes out. You put good in, good comes out.” When you’re first starting out, the quality of your food is far more important than the quantity. Call it whatever you want: Paleo, Primal, Hunter-Gatherer, Pretentious D-Bag Diet; just eat clean. If you’re eating as clean as possible, you don’t even need to worry about the quantity. You are a Ferrari. You wouldn’t put regular unleaded fuel in a Ferrari, would you?
4.) Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again
It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.
5.) Crossfit Isn’t Everything
Crossfit is a strength and conditioning program that focuses on building general physical preparedness (GPP). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. I Crossfit so that I can do whatever I want: Go out, play sports, learn new things. Having that GPP allows me to take on new challenges. Crossfit is not my life. I Crossfit so that I can have a life…and be awesome at it.
6.) It Doesn’t Get Easier, It Just Sucks Less
The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability. Soon, you’ll come to love the beatdowns. Much like Kevin Bacon in Animal House, you’ll be screaming, “Thank you sir! May I have another?” Well, maybe not. But you get the point.
7.) You Won’t PR Every Day
Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day? That’s fine; scale the weights and/or rounds or time domain back. Something is better than nothing.
8.) Have Fun
Let’s face it, some of the workouts are not fun. Frankly, some of them just plain suck. I’m looking at you, Hero wods. But when it’s over, you feel a sense of accomplishment and maybe a little queasy. You shouldn’t be pissed that you didn’t get as many reps as the person next to you. Don’t take yourself too seriously. Smile. Laugh. Introduce yourself to people you don’t know. If you’re not having fun, why are you here? Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides? If so, then don’t be too concerned with your competitive nature until you have a strong grasp on the 9 Foundational Movements.
The things you’ll learn in a Crossfit gym are fun: gymnastics, olympic lifts, new swear words (see: Mary Martin). You can’t do this stuff in a globo gym. The attitude is different too; no one is going to get in your face and cheer you on as you knock out those last five minutes on the elliptical. And the feeling you’ll have the first time you get an unassisted dead hang pull-up or full squat snatch is an amazing sense of power and accomplishment.
9.) You Are All Firebreathers
The term “Firebreather” comes from Crossfit legend and bad ass Greg Amundson, and he defines it as such:
Firebreather –Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.
You don’t have to be an “elite” Crossfitter to embody the essence of a true Firebreather. It’s not your Fran time, it’s the spirit you bring to Fran that makes you a Firebreather. Don’t forget that.
10.) Respect Rest and Recovery
Too many newbies (and even those of us who have been doing this a while) get caught up in overtraining. Don’t be afraid to schedule in a deload day once per week, or a deload week every 4-6 weeks where you cut the weight, rounds, and intensity in half. You have to think about this from a longevity standpoint. If you’re killing yourself every time you step foot in the gym, week after week, month after month, year after year, you’re going to eventually break down. You need to respect your time outside of the gym. There’s an old weightlifting adage that goes something like: “You don’t get bigger and stronger from lifting weights, you get bigger and stronger from recovering from lifting weights.”
Proper nutrition, hydration and sleep all play their part in recovery, but you also need to listen to your body. If you continuously beat yourself down, you’re going to get hurt, injured or worse. Stay on top of your mobility work. If you haven’t done so yet, pay a daily visit to Kelly Starrett’s MobilityWOD. The information there is invaluable.
So, what now? You’ve signed up for the Elements class. You’re about to start eating like a caveman. And your vocabulary will soon include words like burpee, thruster, and snatch. Welcome to Crossfit Delaware Valley. Have you tried the Kool-Aid? Don’t worry, it’s Paleo.
I did recovery yoga last night and it was good, some difficult stretches, got out allot of tightness ( if thats a word) and im destroyed today, this week was rough very rough, I actually tried to go all out all week and after reading something ( will post below) i need to have some relaxed days, and i do i just gave it my all this week and im feeling the leftovers.
Its almost 30days since my last pics so ill post more the end of this week, but my Paleoish ways the past weeks have only been maintenance for me, and im happy with thats because i know thats what works for me to maintain.
TOMORROW IS OPEN GYM AT CFSF SO I MIGHT SNEAK OUT TO DO TODAYS WOD SINCE IT LOOKS SO GOOD!
Read below:
10 Tips For Success For The Crossfit Newbie
By larrypalazzolo, on January 27th, 2011
Stepping into a Crossfit gym for the first time can be a bit intimidating and overwhelming.
You might see a bunch of half-naked hard bodies showing off their ink and abs, ripping out butterfly kip after butterfly kip. You might ask yourself, “Is that person having a seizure or doing pull-ups? What’s with all the Chuck Taylors? Do they get a group rate? What’s with the guy in the corner wearing only sweatpants, shirt off, all tatted up and muttering to himself? Is he on a work-release program?” Fear not newbie; these people won’t bite. They’re actually pretty darn friendly and overly supportive once you get to know them. It can be a lot to take in at first glance, especially if you’ve had limited exposure to Crossfit prior to stepping into a box. But don’t worry; we’ve got your back. The following are 10 things to keep in mind as you begin your Crossfit journey.
1.) You’re Competing Against Yourself, Not Others
When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you. Which brings me to my next point…
2.) Don’t Be Too Proud To Scale
Sing it with me now:
Ain’t too proud to scale, sweet darling.
Please don’t leave the wod. Don’t you go.
Ain’t too proud to scale, baby baby.
Please don’t leave the wod. Don’t you go.
Tony Budding (of Crossfit HQ) describes scaling as another form of programming. Scaling is such an individualized topic that it’s hard to make sweeping generalized statements. You have to know your own body and its limits. But most importantly, there’s no substitute for common sense.
3.) What You Eat Is More Important Than What You Lift
Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease. To quote the late Jack Lalanne, “You put junk in, junk comes out. You put good in, good comes out.” When you’re first starting out, the quality of your food is far more important than the quantity. Call it whatever you want: Paleo, Primal, Hunter-Gatherer, Pretentious D-Bag Diet; just eat clean. If you’re eating as clean as possible, you don’t even need to worry about the quantity. You are a Ferrari. You wouldn’t put regular unleaded fuel in a Ferrari, would you?
4.) Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again
It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.
5.) Crossfit Isn’t Everything
Crossfit is a strength and conditioning program that focuses on building general physical preparedness (GPP). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. I Crossfit so that I can do whatever I want: Go out, play sports, learn new things. Having that GPP allows me to take on new challenges. Crossfit is not my life. I Crossfit so that I can have a life…and be awesome at it.
6.) It Doesn’t Get Easier, It Just Sucks Less
The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability. Soon, you’ll come to love the beatdowns. Much like Kevin Bacon in Animal House, you’ll be screaming, “Thank you sir! May I have another?” Well, maybe not. But you get the point.
7.) You Won’t PR Every Day
Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day? That’s fine; scale the weights and/or rounds or time domain back. Something is better than nothing.
8.) Have Fun
Let’s face it, some of the workouts are not fun. Frankly, some of them just plain suck. I’m looking at you, Hero wods. But when it’s over, you feel a sense of accomplishment and maybe a little queasy. You shouldn’t be pissed that you didn’t get as many reps as the person next to you. Don’t take yourself too seriously. Smile. Laugh. Introduce yourself to people you don’t know. If you’re not having fun, why are you here? Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides? If so, then don’t be too concerned with your competitive nature until you have a strong grasp on the 9 Foundational Movements.
The things you’ll learn in a Crossfit gym are fun: gymnastics, olympic lifts, new swear words (see: Mary Martin). You can’t do this stuff in a globo gym. The attitude is different too; no one is going to get in your face and cheer you on as you knock out those last five minutes on the elliptical. And the feeling you’ll have the first time you get an unassisted dead hang pull-up or full squat snatch is an amazing sense of power and accomplishment.
9.) You Are All Firebreathers
The term “Firebreather” comes from Crossfit legend and bad ass Greg Amundson, and he defines it as such:
Firebreather –Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.
You don’t have to be an “elite” Crossfitter to embody the essence of a true Firebreather. It’s not your Fran time, it’s the spirit you bring to Fran that makes you a Firebreather. Don’t forget that.
10.) Respect Rest and Recovery
Too many newbies (and even those of us who have been doing this a while) get caught up in overtraining. Don’t be afraid to schedule in a deload day once per week, or a deload week every 4-6 weeks where you cut the weight, rounds, and intensity in half. You have to think about this from a longevity standpoint. If you’re killing yourself every time you step foot in the gym, week after week, month after month, year after year, you’re going to eventually break down. You need to respect your time outside of the gym. There’s an old weightlifting adage that goes something like: “You don’t get bigger and stronger from lifting weights, you get bigger and stronger from recovering from lifting weights.”
Proper nutrition, hydration and sleep all play their part in recovery, but you also need to listen to your body. If you continuously beat yourself down, you’re going to get hurt, injured or worse. Stay on top of your mobility work. If you haven’t done so yet, pay a daily visit to Kelly Starrett’s MobilityWOD. The information there is invaluable.
So, what now? You’ve signed up for the Elements class. You’re about to start eating like a caveman. And your vocabulary will soon include words like burpee, thruster, and snatch. Welcome to Crossfit Delaware Valley. Have you tried the Kool-Aid? Don’t worry, it’s Paleo.
Friday, November 4, 2011
Warmup:
10 mins Jump Rope Warmup
Skill Work:
Gymnastics Conditoning: 3 Sets of 5-5-10-10-1-1-1-1-1
Over Grip to Behind Neck Pullup, Under Grip to Chest Pullups, Leg Lifts, L Hold, HSPU, Cartwheel, Round Off, Skin the Cat, Muscle Up
WOD: 20m AMRAP
9 OH Lunge (105/75)
6 Abmat Situps
3 Behind the Neck Split Jerk (105/75)
100m KB Waiter Walk (50/35
did 65lbs 7 rounds and 18 reps
( thought this was gonna be easy but this week beat me up in the shoulders)
RECOVERY YOGA TONIGHT CANT WAIT TO TRY< thankful for jen watching the kiddos so i can have that me time!)
10 mins Jump Rope Warmup
Skill Work:
Gymnastics Conditoning: 3 Sets of 5-5-10-10-1-1-1-1-1
Over Grip to Behind Neck Pullup, Under Grip to Chest Pullups, Leg Lifts, L Hold, HSPU, Cartwheel, Round Off, Skin the Cat, Muscle Up
WOD: 20m AMRAP
9 OH Lunge (105/75)
6 Abmat Situps
3 Behind the Neck Split Jerk (105/75)
100m KB Waiter Walk (50/35
did 65lbs 7 rounds and 18 reps
( thought this was gonna be easy but this week beat me up in the shoulders)
RECOVERY YOGA TONIGHT CANT WAIT TO TRY< thankful for jen watching the kiddos so i can have that me time!)
Thursday, November 3, 2011
Dynamic Warmup
Shoulder Mobility
1 mile Row or Run: Athlete’s Choice
MOD: Push Jerk
Review Tech/Form
3-3-3
WOD:
3 mins: Max Reps Hang Power Clean (135/95)
2 mins to Rest
7 mins: 1 Push Jerk(95/65) , 1 Pullup. 2, 2. 3,3. Continue until Failure or until 7 mins is Up. Only a Full Round will Count to Total Number.
1 min to Rest
3 mins: Max Reps Goblet Squat (50/35)
did 26 hang PC (did 85lbs)
got up to 9 PJ and PU
GOblet squats with 35lbs kb got like 60 something forgot that total
Shoulder Mobility
1 mile Row or Run: Athlete’s Choice
MOD: Push Jerk
Review Tech/Form
3-3-3
WOD:
3 mins: Max Reps Hang Power Clean (135/95)
2 mins to Rest
7 mins: 1 Push Jerk(95/65) , 1 Pullup. 2, 2. 3,3. Continue until Failure or until 7 mins is Up. Only a Full Round will Count to Total Number.
1 min to Rest
3 mins: Max Reps Goblet Squat (50/35)
did 26 hang PC (did 85lbs)
got up to 9 PJ and PU
GOblet squats with 35lbs kb got like 60 something forgot that total
Wednesday, November 2, 2011
TUESDAY
ENDED UP BEING A REST DAY. TUESDAYS ARE BUSY FOR ME! USUALLY LIKE TO TRY AND GET SOMETHING IN BUT GOT CRAZY!
MONDAY
Warmup:
400m Backwards Run
50m Side Shuffle Right
50m Side Shuffle Left
10 Med Ball Clean and Shoot
10 T2B
10 Med Ball CrossOver Pushups
WOD: “Pukie”
5 Rds – 30 sec Mandatory Rest between Each Round- 1 Min spent at Each Station- Rotate to Next Station without Resting- Max Effort for Max Reps
Air Squats
Burpees
Push Press (95/65)
SDHP (95/65)
Lateral Bar Jumps
REP: I FORGOT MY NUMBER THINK IT WAS 468
400m Backwards Run
50m Side Shuffle Right
50m Side Shuffle Left
10 Med Ball Clean and Shoot
10 T2B
10 Med Ball CrossOver Pushups
WOD: “Pukie”
5 Rds – 30 sec Mandatory Rest between Each Round- 1 Min spent at Each Station- Rotate to Next Station without Resting- Max Effort for Max Reps
Air Squats
Burpees
Push Press (95/65)
SDHP (95/65)
Lateral Bar Jumps
REP: I FORGOT MY NUMBER THINK IT WAS 468
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