CHRISTMAS PARTY IS TOMORROW NIGHT!!!
Ed B.
Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets
Post weights to comments
Endurance WOD- 6pm
4=4 ? ? ? ?
Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets
Post weights to comments
Endurance WOD- 6pm
“Time to Roll The Dice”
Teams of 4 -Time Cap of 20 minutes.
At the start of the clock, 1 team member will roll a set of dice (rolling rotates from team member to team member)
Every team member must complete the movement shown on the dice before rolling the dice for the next movement.
Total is highest rep score. (Example – if team rolls a ‘2’, number of total reps for that roll is 8 (4X2))
2=2 ? ?
3=3 Handstand Pushups
5=5 Burpees
6=6 ? ? ? ? ? ?
7=7 Box Jumps (24#/20#)
8=8 Walking Lunges w/plate overhead (45#/25#)
9=9 Wall Balls (20#/16#)
10= ? ? ? ? ? ? ? ? ? ?
11=11 Ab Mat Sit-ups
12=12 Air Squats
Warm Up: 185# C&J - (10# PR)
ReplyDeleteWOD:
OHS Range: 115-155#
FS Range: 165 - 220# (10# PR)
BS Range: 225 - 260# (5# PR)
Don't ever think I'll have a trifecta of PR's again in my life...
I'll take it.
p.s. Almost pee'd myself from laughter watching Coach Lou demonstrate portions of the Matt Chan warm up
Wish I got it on video....