TEAM WOD
*Break up in to teams of 3
*Only one person working at a time
*Break up the repetitions how ever you want to, but everyone has to perform at least one at each exercise each round
*You must stay in the same rotation the entire workout
3 Rounds For Time:
50 Deadlifts (225/155) (155/105) (105/75)
50 GHD Sit-Ups (2 x Ab-Mats)
100 Double Unders (3 x Singles)
3 Rope Climbs (3 x Progressions)
I (Bobby) am going to take on the elusive beast for the first time tomorrow morning before class, wish me luck…….
January “Cool†Board
***Make some goals for yourself for January
– Â Teague – 205# Overhead Squat
– Â Annette – 100# Overhead Squat
– Â Bart – 225# Oversquat x2
– Â Leann – 100# Overhead Squat
– Â Todd – 5:15 Fran
– Â Lance – 2:58 Fran
– Â Annette – 1st Kipping Pull Up
– Â Jodi – 5 Consecutive Pull Ups
– Â Jaime – 25 Unbroken Kipping Rhythm Toes-to-Bar
– Â Travis – 175# Squat Snatch (40# PR)
– Â Andrew – 225# Power Snatch (BOOMSAUCE)
– Â Annette – 90# Snatch (15# PR)
– Â Bobby – 250# Squat Clean (25# PR/King Kong Weight)
– Â Travis – 225# Squat Clean
– Â Kylie – 6 Consecutive Double Unders
– Â Jason – 1st Ever Muscle Up!!!
– Â RossBoss – 275# Jerk (What a Jerk!)
– Â Jodi – Jackie Rx’d
18 Responses to 1/21/12