WOD Warm-up 2000m Row Strength 10 X 5 Wide grip pull-ups behind head 10 Ring dips 10 X 5 Bicep Pull-ups 10 push ups each side (one hand on medicine ball, one hand on ground) 10 X 5 Regular Pull-ups 10 Ring Dips CARDIO 100 Wall Balls for time. Mark, back for Crossfit!
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REST DAY “Healthy” Holiday Calorie Bombs to Avoid – and What to Eat Instead By EatingWell on Dec 22, 2010 By Nicci Micco The holidays are here and with them come a multitude of parties—some that we’re psyched about, some that we’re obligated to attend. All of them, no doubt, will have a buffet table packed [...]
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WOD 10 rounds for time: 1 50 Ft Walrus Crawl (45lb/35lb) 3 thrusters (115#/85#) 6 burpees Got the New Ropes for Double Unders, No more excuses!!! Oh BTY you can sweat!!
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WOD Strength Push Press Max 10 Forward Lunges with Olympic Bar X 3 (Men 95lb – 135lbs Women 65lb – 105lb) Cardio Row 1000M for time. 2 Sit-ups 2 Crunches count to 100. Austin, Doing kipping pull-ups! More than I can do!!! Already Man!
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WOD 2 rounds for maximum reps: 30 seconds deadlift 30 seconds box jumps 30 seconds rest 30 seconds hang power cleans 30 seconds box jumps 30 seconds rest 30 seconds front squat 30 seconds box jumps 30 seconds rest 30 seconds shoulders to overhead 30 seconds box jumps 30 seconds rest Layla, Alternating DB push-ups
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REST DAY
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WOD As many rounds as possible in 15 minutes: 15 pull-ups 30′ broad jump 15 swings (55#/35#)j 30′ sprint “The first one gets the oyster the second gets the shell.” – Andrew Carnegie
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WOD 5 rounds Rest as needed between lifts Overhead squat 3-3-3-3-3x Jill, Linda, Jennifer, Marilyn Layla and Gliff! Way to go on the “Filthy Fifties” work out.
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WOD 21, 15, 9 Thrusters 95lbs/65lbs Sumo Deadlift Highpull 95/65 NO ITS NOT FRAN!
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REST DAY JILL, Great Job on WOD! Grunting for deadlift. THE DEFINITIVE GUIDE TO FATS
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Meal Of The Day
