Thursday 11/21/2013 WOD
Warm up
400 Meter Ski
3 sets of
5 Strict Pull ups
10 Planks to push ups
15 Sonics
Dynamic Stretches
Strength/Skill
Floor Press
5-4-3-3-3
Training (Met-con)
“A little Tabata”
20 Secs AMRAP
10 secs rest
4 Rounds Each
Ball Slams
Ab-Mat Sit ups
Push ups
Ski Erg
Perform each movement 4x before moving on to the next.
Score is your lowest round.
2013 11 20
Floor Press – 205# 3 reps
Wod – 42 reps
Felt like a warm up compared to past few days, THANK YOU COACH!!!!!
Floor Press #205
WOD 41 reps
Legs still shaking from Monday and Wednesday
31 REPS. Kept score for everyone at 7:30am as EVFperformance has also made me a math whiz.
37 for me; Agree with Max re legs are still in recovery mode;
Songs for Crushing WODs: Little L by Jamiroquai
So Many Times by Bad Boy Joe
Rainbow Country by Funkstar De Luxe
Make Luv by Room 5
aaaaathank you!
80# Floor Press
37 reps. Didn’t beat Brad but did beat Gabe so I’m ok with it.
Big thanks to Kaz for memorizing our 7:30 numbers.
And lots of love to Coach Blair who threw some much needed yoga stretching into the warm-up.