131210 Tuesday
Day 2WOD 131210
December 2013
131209 Monday
Day 1WOD 131209 warm-up – Coach’s Choice EMOM for 10:00 of:150m row -rest 5:00- (be sure to have barbells set up already) “Tabata what the !@#$”20 seconds on, 10 seconds off, for 8 rounds of:deadliftshang power cleanspush pressfront squatsscore = tabata total L1 – empty barbells (45/15)Rx’d – 75/45SK – 95/65
131207 Saturday
Day 6WOD 1312077:30 Heat only8:30-10:00 – Basic Training10:00 – Masters of the Shed Registration begins… EMOM for 5:00 of:5 strict press 3 rounds for time of:500m row30 hrb25 wall balls
131207 Saturday
Congrats to all of the Competitors who came out for our first Masters Competition! Thanks to all who volunteered their time, and thanks to all of the athletes for their patience and great sportsmanship! Overal Standings (before Finals) Final Overall Standings (before Finals)Women1 Vaughan, Stephanie 2 Lombardo, Chiara 3 Suplicki, Robin 4 Perry-Tedesco, Kris 5
131206 Friday
Day 5WOD 131206 warm-up – Coach’s Choice EMOM for 10:00 of:2 ohs or 3 front squats -2:00 to set up @ 50%- 5 rounds for time of:15 hang snatches or 15 hang squat cleans30 abmat sit-ups
131205 Thursday
Day 4WOD 131205 warm-up – Coach’s Choice 5 rounds of:1:00 – max effort row1:00 – rest EMOM for 10:00 of:on the evens – 20 squatson the odds – 15 hrpu @ 10:00…For time:100 kb swings – 24kg/16kg
