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Friday December 28, 2012

How we all felt after yesterday's WOD.

How we all felt after yesterday’s WOD.

Weekend Hours – Green Lights

Monday – New Years Eve – All daytime classes are a go. There will be Group WOD classes at 4:30 and 5:30PM. Foundations Class at 6:30PM. 9PM Curfew.

Tuesday – New Years Day – Open Gym from 10-2. Organized Group WOD at 12PM. Perfect hangover cure. You might have to do it outside if you smell like a gin bottle.

Warmup

5 Rounds (not for time)

10 Strict Bar Pull-ups (use a different grip every time you drop from the bar) (sub is 5 negatives)
15 V-Ups

then

5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes. (So take your 3RM weight and do 5X2, then 2, then 2, then 1, then 1 reps)

WOD

Every 90 seconds for 15 minutes (10 total rounds):

21 Double-Unders
7 Pullups
3 Ground to Overhead

Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.

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