Workout of the Day (WOD)

Thursday 4/4/13

13.5 was announced and we will do it on Friday with food and  beverages.

WOD 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

J-Dub and Di are moving to London this month, so make sure you wish them well next time you see them in class.  They will be missed.

J-Dub serious face

J-Dub serious face

Skill/Strength:  20 minutes work on a weakness.  Snatch, Clean, Jerks, Muscle Ups, Pull-Ups, whatever.....

WOD:
4 Rounds
250m Row
20 KB Swings (55/35)
20 V-Ups
If there is a bottleneck on rowers, then move on to the exercises and grab a rower when one comes free, then pick back up where you left off on the exercises.

In this picture you would think Beth was exhausted from a WOD but noooooooo she was throwing a pouting fit because she asked for a real live unicorn and someone told her she couldn't have one.

beth 2324244.jpg

Beth has always been this way, here she is as a child crying because she can't have a unicorn.  Poor poor coach sparkles