Warm up:
400m Run
11 Empty Bar - Ground to Overhead
(2 Rds)
WOD: "John"
21-18-15-12-9-6
Calorie Row
Burpees
SDHP (75 lbs guys)
KB Swings (to eye level, 24k)
Wall Balls
Thrusters (75 lbs guys)
Calorie Row
Burpees
SDHP (75 lbs guys)
KB Swings (to eye level, 24k)
Wall Balls
Thrusters (75 lbs guys)
1 comment:
I guess I screwed up this weekend's WOD! Some thought that we were NOT hosting class. Please allow me to apologize. We have so many positive things going on....I will try and do a better job at communicating where we are and what we are doing!
Although our Sandbox Weightlifting team did lift this Saturday in Jacksonville at the ADC...I still coached our 8:30a WOD. Wow was it a tough one. Thanks a lot John!!!! :-) We actually started out trying to complete the WOD in a rep scheme of 21-18-15-12-9-6 and after 30 minutes +... ended up with: 21-15-9. Again....wow. Great work by the class. This was the toughest WOD we have had in some time.
The running club got off to a great start! 4 peeps showed in North Hampton to do a short run and end with some speed work. Thanks Coach Tricey for sharing some of your Division 1 - running expertise! :-)
Next weekend - we will be completing the same scenario. We are hoping that you can make one of our CrossFit classes!
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