Wednesday December 10th, 2014 Workout of the Day
By Coach B Rendo
Notes:
-Toy Drive going on now through 12/12
-Holiday Party will be on 12/19 at the Empire Hotel
-Christmas Cripler 12/13 @ CFCC
12.10.14
Warm Up:
3rds NFT:
2 Wall Walks
10 Ring Rows or 5 Strict Pull Ups
15 Sit Ups
Strength:
A1. Push Press
2 x 2 across
then
ME ≤ 4
A2. Weighted Pull Ups
2-3 reps
Conditioning:
5rds FT:
250M Row
12 Thrusters
6 Ring Dips
2014 12 09
Strength: 185# ME 4reps
Metcon: 15:01 pushprees @ #95, hand release pushups
fun one this morning..nice work 530AM!!!!
Strength: 145#
Metcon: 13:36 Thrusters @ 95#, ring dips. Definitely not easy, especially after the strength.
185# ME 3 reps
Metcon: 14:11 Thrusters @ 95
This was my favorite WOD in sooo long!! Left me laying on the floor for a long long time and I loved it! Please more like these!! 😉
110# ME 3 reps
Metcon: 16:10 thrusters @55 and subbed push ups