Workout of the Day
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/12 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
Did Thursday’s workout.
A. Hang clean 5×3
185, 205, 225, 245, 275×1
(All hang power cleans)
B. Gym closed. Blast. Recovery day I guess.
Woke up, saw the dynamics of the workout and just knew the left knee would not do well.
3 x 10 db bench @ 55 @ 2111
3 x 10 db rows @ 55, 65, 75 @ 20X1
3 x 12 hyper-extensions
5k row @ 22:53
Caught a bit of Shane, Dave L and Nuno hitting the competition workouts. Very impressed, and everyone should check out the training. Killer stuff.
Mr. And Mrs. Deuce,
Today’s team WOD (modified)
400m run
30 box jumps (24/20)
30 thrusters (no wall balls at home)
We did 3 rounds plus 43 box jumps.
Ethan James was napping!!!