Blog Search

Wednesday December 3, 2014 Workout of the Day

By: 6 Comments

By Coach B Rendo

Notes:
– Holiday Toy Drive now through 12/12. Bring in a new unwrapped toy!
– Holiday Party 12/19, 8-11:30pm at Empire Hotel. You and a +1 get all fancy for a night.
– Christmas Crippler is being hosted on Saturday December 13th at 2:30pm at Columbus Circle. Power Cleans, Squats and Burpee Pullup for charity! Check out christmascrippler.com for the WOD and division details.

12.3.14

Warm Up:
3rds NFT:
2 Wall Walks
10 Ring Rows or 5 Strict Pull Ups
15 Sit Ups

Strength:
A1. Push Press
2 x 3 across
then
ME ≤ 6
A2. Weighted Pull Ups
4-5 Reps

Conditioning:
15-12-9
Power Snatch
C2B Pull Ups

Comments: 6

  1. Strength: 85#, got to 6 reps so need to go heavier

    MetCon: 12:40 w/55#, jumping pull ups
    Liked this one a whole whole whole lot.

  2. 175# 6 reps on ME

    Metcon: 12:44 #75 on snatch…to lite..oops

    hill repeats was a nice addition to the metcon!!!!

Write a Reply or Comment

Your email address will not be published.