Strength: Bent Over Row 3x10
WOD: 10 Min AMRAP
25 Yard Lunge
50 Yard Run
REC: 800 Meter Farmer's Carry (2/1.5) (Do NOT drop the kettlebells on the track!)
Wednesday, February 6, 2013
We saw some truly heroic 500 meter row times yesterday. Way to leave it all in the box, athletes!
Today gives you another shot at the Leader Board with the Girl WOD, "Kelly." If you want to make another run at the fame and fortune of the Leader Board, be sure to come to class, with a coach, to make it official!
Strength: 4 x 30 seconds of "L" Sit or hang
WOD: "Kelly"
5 Rounds for Time
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
REC: 4 Laps of the Box of Farmer's Carry (45# plates)
And, if your shoulders are spent from the last two days of heavy shoulder work, here's a great Mobility WOD video, by Kelly Starrett, about recovering shoulders from the overhead position. Embrace the burn!
Saturday, December 29, 2012
Partner WOD time! Find a partner and/or arrange to meet with others.
WOD: "Laverne and Shirley"
3 Rounds for Time
One Lap - Partner Farmer Carry with two barbells, hold the end of each bar, one person in front the other in back, like you're carrying a stretcher (135/115 on each bar) (Co-ed partnerships have to scale up!)
40 total Over the Rack Partner Wall Balls (20/14)
50 Partner Homeschoolers (Public Schoolers!) (20/14) set a little distance between yourselves, both sit back and up on every rep.
One length of gym-partner lateral burpees
Have fun with this one. Push each other, encourage each other. That's what we're all about.
Wednesday, December 5th, 2012
Strength: Max Distance KB Farmers Carry (2/1.5). A ten meter distance will be set up in the box. Take turns, one bell in each hand. Stay tight through the core on the turns.
WOD: 15 Minute AMRAP
7 Deadlifts (255/185)
15 Wall Balls (20/14)
30 Double Unders
REC: 3x12 Dumbbell shoulder presses (45/35)