Monday, September 14, 2009


Warmup:
3 minute jump rope

WOD:
Fight Gone Bad with a twist
20 reps (cals) each station, little lighter...
all other rules apply.


Stations:
Row 20 calories
Wall ball M= 14lb, W=10lb
Sumo Deadlift HighPull M=65, W=45
Box jump
Push Press M=65, W45

6 comments:

  1. Rough morning. Way to go JOE!
    16:08

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  2. Great workout. love the energy:)
    18 something!

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  3. 13:55 I think the pacing helped, did not feel gassed like normal. also the 65 lbs made it easier.

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  4. did this at lunch today, but only because I really, really didn't want to.
    17:09

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  5. I made the night crew rest in between rounds....just so they would beat up on you guys. Check out those times!!!

    Awesome.

    FYI - some pointers for next week's WOD in the parking lot:
    -I want our form to stand out; prior to fitness. Other boxes need to know how good your stuff is. I am going to ask all of us to hold our form to the Highest Level and NOT to worry about scores. You WILL SEE some scores in the 400's.
    -Please only judge yourself on what you know is good and true.
    -Hip Extension on Wall Ball, SDHP, Box, PP and Row. Work the Power you host inside.

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  6. 16:40 with rest between rounds (I was at the 6pm class). This was super tough, I thought I was going to have a date with pukie...

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