Farmers Carry

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.