Wednesday 11/27/2013 WOD
Warm up
400 Meter row
2 sets of
Plank 1 min
10 Super mans
10 Spider man push ups
Dynamic Stretches
Strength/Skill
Turkish Get ups
5 sets of 3
In 15 Mins Build up as heavy as you can
Training (Met-Con)
Bench Mark
“JACKIE”
1000 Meter row
50 Thrusters (45/35)
30 Pull ups
Scale # of reps
Scale Pull ups with a band. Sub pull ups with ring rows
2013 11 26
I missed “Thelma and Louise”?!!! Did “Hawaii 5-0” drop in today. 20 minute EMOM: 5 DL and as many DU as possible. Will post pix on twitter.
KAAAAAAAAZ!!!!!! Hawaii 5 0 is an AWESOME name! Hope your having a blast! Cant wait to hear all about it!
“JACKIE”- 9:37 Rx…..well done 5am. Happy Turkey Lurkey everyone, Gobble Gobble !!!
Jackie – 9:41 RX – Happy thanksgiving all
JACKIE: 12:23 split 1/2 pullups and 1/2 ring rows
Jackie – 11:56 with ring rows. Happy Thanksgiving!!
9.59rx, just got a sub 10min by the skin of my bald head and chin. I think the shirt weighed me down, had I taken it off after the row I would have saved my self at least 10 secs. Happy TG everyone.
8:47RX. Happy Thanksgiving to all
Leader in the clubhouse! Way to go everyone!
Nice work everyone; 10:42 RX for me; really need to learn how to kip those pullups, ugh;
Happy Thanksgiving!
Best,
D
9:45rx. Thrusters felt good, but have to learn to transition much better between kips on my pullups. Too much time wasted resetting myself. Happy Thanksgiving everyone.
8:17 RX. Pumped for 12 days tomorrow!