Monday 12/9/2013 WOD
Warm up
3 sets of
5 inch worms
5 strict pull ups
10 push ups
15 Jump Squats
Dynamic Stretches
Strength/Skill
Push Press
5-4-3-3-3
Based off your 3 Rep Max
60%-65%-70%-75-80%
Training (Met-Con)
“Tom and Jerry”
In teams of two
12 Min AMRAP CHASE
10 Shoulder to over head (115/80)
15 Wall Balls (20/14)
200 Meter row
One partner begins, as soon as the other partner has completed the movement the other partner can start.
Partner 2 chases partner 1 until the 12 mins is up.
Combine individual completed rounds for final team score.
2013 12 08
Great to be back! 3 rounds plus 12 (w/ Miranda 3 rds plus 25)
Frank and Daniel 8 rounds total @ 75#
Partnered with Max on this one. Did not read the workout before doing this, I ended up doing 15 reps on my push press each round.
9 Rounds + 10 reps
Mentally i am recovered from Saturday, found out from start of todays wod that physically I am far from recovered!!!!
Quickly realized that I should’ve been chasing Kaz! Awesome job today Kaz, great to have you back!!!