Day 1
WOD 121203
Warm-up Skills & Drills:
med ball clean and jerk
5 rounds of:
1:00 – 5 wall ball – 20/14 @ 10' target + 5 kb swings – 32kg/24kg + 5 burpees + max effort double unders
1:00 – rest
goal = double unders remain within 5-8 reps of round 1
@ 10:00…
AMRAP in 12:00 of
10 clean to overhead
10 pull-ups
L1 – 95/65, pull-ups (jumping, assisted, ring rows)
L2 – 115/85, non-assisted pull-ups
SK – 135/95, ctb pull-ups or muscle-ups
Moving forward into December, please make a note of the following:
We will be adding “Strength & Oly Practice” into the daily WODs.
The metcons (most of them anyway) will have 3 levels to choose from based on your strength, fitness & skill.
Thursdays will be mandatory rest days, and the shed will only be open for Competition Training and Basic Training.
Moving forward into December, please make a note of the following:
We will be adding “Strength & Oly Practice” into the daily WODs.
The metcons (most of them anyway) will have 3 levels to choose from based on your strength, fitness & skill.
Thursdays will be mandatory rest days, and the shed will only be open for Competition Training and Basic Training.
Moving forward into December, please make a note of the following:
We will be adding “Strength & Oly Practice” into the daily WODs.
The metcons (most of them anyway) will have 3 levels to choose from based on your strength, fitness & skill.
Thursdays will be mandatory rest days, and the shed will only be open for Competition Training and Basic Training.
Moving forward into December, please make a note of the following:
We will be adding “Strength & Oly Practice” into the daily WODs.
The metcons (most of them anyway) will have 3 levels to choose from based on your strength, fitness & skill.
Thursdays will be mandatory rest days, and the shed will only be open for Competition Training and Basic Training.
Moving forward into December, please make a note of the following:
We will be adding “Strength & Oly Practice” into the daily WODs.
The metcons (most of them anyway) will have 3 levels to choose from based on your strength, fitness & skill.
Thursdays will be mandatory rest days, and the shed will only be open for Competition Training and Basic Training.
Moving forward into December, please make a note of the following:
We will be adding “Strength & Oly Practice” into the daily WODs.
The metcons (most of them anyway) will have 3 levels to choose from based on your strength, fitness & skill.
Thursdays will be mandatory rest days, and the shed will only be open for Competition Training and Basic Training.
Moving forward into December, please make a note of the following:
We will be adding “Strength & Oly Practice” into the daily WODs.
The metcons (most of them anyway) will have 3 levels to choose from based on your strength, fitness & skill.
Thursdays will be mandatory rest days, and the shed will only be open for Competition Training and Basic Training.
Moving forward into December, please make a note of the following:
We will be adding “Strength & Oly Practice” into the daily WODs.
The metcons (most of them anyway) will have 3 levels to choose from based on your strength, fitness & skill.
Thursdays will be mandatory rest days, and the shed will only be open for Competition Training and Basic Training.
Moving forward into December, please make a note of the following:
We will be adding “Strength & Oly Practice” into the daily WODs.
The metcons (most of them anyway) will have 3 levels to choose from based on your strength, fitness & skill.
Thursdays will be mandatory rest days, and the shed will only be open for Competition Training and Basic Training.
don’t you turn your back on me, young man!
don’t you turn your back on me, young man!
don’t you turn your back on me, young man!
don’t you turn your back on me, young man!
don’t you turn your back on me, young man!
don’t you turn your back on me, young man!
don’t you turn your back on me, young man!
don’t you turn your back on me, young man!
don’t you turn your back on me, young man!
Colin?
Colin?
Colin?
Colin?
Colin?
Colin?
Colin?
Colin?
Colin?
Awesomeness all the way around today!
Olive the shed!
Awesomeness all the way around today!
Olive the shed!
Awesomeness all the way around today!
Olive the shed!
Awesomeness all the way around today!
Olive the shed!
Awesomeness all the way around today!
Olive the shed!
Awesomeness all the way around today!
Olive the shed!
Awesomeness all the way around today!
Olive the shed!
Awesomeness all the way around today!
Olive the shed!
Awesomeness all the way around today!
Olive the shed!
train smart this week, especially if you are competing on Sat.
saw some nice split jerks tonight…practice those as well!
train smart this week, especially if you are competing on Sat.
saw some nice split jerks tonight…practice those as well!
train smart this week, especially if you are competing on Sat.
saw some nice split jerks tonight…practice those as well!
train smart this week, especially if you are competing on Sat.
saw some nice split jerks tonight…practice those as well!
train smart this week, especially if you are competing on Sat.
saw some nice split jerks tonight…practice those as well!
train smart this week, especially if you are competing on Sat.
saw some nice split jerks tonight…practice those as well!
train smart this week, especially if you are competing on Sat.
saw some nice split jerks tonight…practice those as well!
train smart this week, especially if you are competing on Sat.
saw some nice split jerks tonight…practice those as well!
train smart this week, especially if you are competing on Sat.
saw some nice split jerks tonight…practice those as well!