Monday, December 13, 2010

December 6, 2010

Jack did the "Speal Special" today.

7 Burpee Box Jumps (24")
12 OHS (75lbs)
   5 rounds for time

After his WOD, he did some kipping practice.  This turned out to be a PR!  He did 26 in a row without coming off the bar.
DB and Renee came by for more today.  DB did a version of the fight gone bad style WOD and Renee had her second on ramp WOD today.  She did:

10 Ab Mat Situps
10 Walking Lunges
10 Hip Extensions
   5 rounds for time


3 rounds of
1 min. Wall Balls (20lbs)
1 min. Ab Mat Situps
1 min. Pushups
1 min. Squats
1 min. Airdyne (calories)
   -1 min. rest-

Rocket decided he didn't like my board today so he erased half of it with his tail!

For the rest of the crew, today's WOD was:

400m run (450m)
50 Squats
    4 rounds for time

This one was killer!!! By the end of this workout your legs are definitely tore up!

The Mad Paleo Master!!!
Matt is getting his grill on!  He makes some pretty awesome steaks!

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