12/22/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 4 Rep Max Back Squat

Then……….

Black/Blue/Grey WODs

For Time:
65 Double Unders (130 Singles)
REST Exactly 1 Minute
28 Burpees (2 Hand Touch Hi/Low PU Bar)
REST Exactly 90 Seconds
500m Row
REST Exactly 2 Minutes
45 Ground-to-Overhead (95/65) (65/45) (45/35)

December “COOL” Board

***Make some goals for yourself for December

–  Jordanne – 275# Back Squat
–  Eric – 50 Consecutive Double Unders
–  Chrissi – 1st Ring Dip
–  Brooke – 1st Pull Up!
–  1st Rope Climb!
–  Shawn – 1st Rope Climb!
–  Pete – 15 Consecutive Double Unders
–  Walt – 105# Squat Snatch
–  Tony – 215# Snatch
–  J.V. – 325# Back Squat

This entry was posted in Videos, WOD. Bookmark the permalink.

2 Responses to 12/22/14

  1. Kady says:

    Back squat – 205# x 4
    Metcon – 12:07, that hurt. First time since before my fingers I was able to RX the workout that was programmed

  2. T says:

    175×2

    Metcon: 16:01, singles, put Brody in time out & that’s all she wrote!

    Nice job Kady!

Leave a Reply

Your email address will not be published. Required fields are marked *