Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

Then…

In teams of three, complete the following for time:
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans (115/75 lbs)
60 Box Step-Overs with Dumbbells (55/35 lb DBs)
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. Tell your teammate when you are strong and can keep going, and tell them when you need assistance before you expected to need it. The key to quick times is communication and quick transitions.

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manuel torres fernandez
manuel torres fernandez
January 2, 2020 12:20 am

21:41 RX individual

Janelle Winston
Janelle Winston
December 8, 2019 4:18 pm

Did with hubby.
23:00
RX.

patrik_s
patrik_s
December 7, 2019 7:33 pm

A. Hang power clean 5×3 up to 95 kg
B. 5× 25 row cal; 15 ghd sit up; (2-4-6-8-10) power clean 60 kg 11.52

Mike Slagle
Mike Slagle
December 7, 2019 1:50 pm

From two days ago.
No landmine so I did tempo bench press.
Three sets
8 reps at tempo 165
10 reps Ring row feet elevated
10 strict T2B

B. Rx
3:36, 3:26, 3:28
This was a fun training day.
Edit: I did 12 strict pull-ups each round.

JT
JT
December 7, 2019 1:39 pm

30 minutes on the Echo bike.
333 calories

Candy Olkey
Candy Olkey
December 7, 2019 12:39 pm

First workout since Monday….Gotta love holiday time working at UPS. Sleep is NOT factored into this years work schedule. So until after the new year my workout schedule will be determined on my sleep schedule. So today went like this.. Dec 5 WOD Great WU + 10 min AB A. E90s for 18 min 1 – Landmine Press L x 10 @ 21X1 – 25# / 35 / 35 (plate on the bar) 2 – Landmine Press R x 10 @ 21X1 3 – Supine Ring Rows x 10 @ 2111 4 – Kipping T2B x 10 (I did kipping… Read more »

Mike Slagle
Mike Slagle
December 7, 2019 1:54 pm
Reply to  Candy Olkey

Well done anyway but especially on little sleep! Get some rest and I hope you get through the next couple of weeks well!

Seth C.
Seth C.
December 7, 2019 7:39 am

Conditioning (home/ niece Kylah (3yrs) Wu A. For Time Row 1000 m Results: 3:45 Kylah 2 rds 3 Dizzy Dizzy’s Her exercise (grab gym rings and twist until feet are almost off ground and pick feet up like L hang. hold on until it stops Great grip work Rest 1 min B. For Time 10 rds 200 m row 15 Situps 10 Pushups Results: 16:55 Rest 2 min Kylah’s WO 3 rds 5 KB Deadlift (10 lbs) 5 pushups 5 situps 5 squats She completeted quickly and did more Dizzy Dizzys. ??? C. FT 1000 m row (3:50) 80 DUs… Read more »

Candy Olkey
Candy Olkey
December 7, 2019 12:43 pm
Reply to  Seth C.

Great work Seth! You always come up with the best workouts. I could use your help with my workouts for the next month. I may be looking back on your stuff and helping myself to some of it! I especially like your B today! Not sure I can keep up with Kylahs work…that Dizzy Dizzys would definitely make me puke puky! But pls pass along to her that she is doing awesome and to keep it up!

Seth C.
Seth C.
December 8, 2019 5:16 pm
Reply to  Candy Olkey

Hope the workouts test you and make you better. Feel free to use what you want. God Bless.

Mike Slagle
Mike Slagle
December 7, 2019 1:56 pm
Reply to  Seth C.

Great work Seth! I enjoy getting my kids in on the fun too!

God bless!

Seth C.
Seth C.
December 8, 2019 5:17 pm
Reply to  Mike Slagle

It can be a challenge to complete the workout while listening to Disney tunes. But we do what we can. ?

Zachary Davis
Zachary Davis
December 7, 2019 6:58 am

Solo today cuts reps in 3rds and did for time.

19:54 Rx.

Simo
Simo
December 7, 2019 5:34 am

Still sicky, so I only did yesterday’s A.

Warmup ✅

E2M x6 Back squat as prescribed %
6×100 kg
4×115
2×120
2×125
2×135
6×125

5 rds
60s Sandbag carry 65 kg
60s Rest

Mike Slagle
Mike Slagle
December 7, 2019 3:13 pm
Reply to  Simo

Feel better soon!

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