Aug 29

Written by on August 28, 2014 in Workout of the Day with 8 Comments

Warm up:

Find a partner. 100 wall balls (20/14) total. Max 10 WB can be completed at one time per partner.  WB cannot touch the ground. If it does you must each do a 5 burpee penalty per drop before you can continue.

Here is the catch…the WB must ALWAYS be moving. You MUST switch off in WB transition.

 

1. 10 min of Goat Work (What is a goat? Goats are weaknesses.) 

*You choose the movements you need to work on. Pick what you need to practice. The Coach’s will help you with progressions if you’re not sure what to do.

 

2. 21-15-9:

Front Squat (135/95)

Lateral Barbell Burpees

50 Double-Unders after each round

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  1. Greg B says:

    I’ve lost one of the girls from my team for the Sept 20 UG series event. Should be a really fun event and we are registered as scaled so anyone who would be interested please let me know asap!

  2. Rodd says:

    Fun morning! Great coaching and motivation from Clark and Alex, as another night of little sleep! (Teething time…). Strangely du’s were better than usual…hmmm. Also props to coach Jason the other day for spending time with us after class!

  3. kristen mcelhone says:

    Smash, I found your rope and put it in the cubbies.

  4. Gareth says:

    I saw this quote earlier today and thought of Firepower. ” Mankind is divided into three classes: Those that are immovable,those that are movable, and those that move.” …Arabian proverb

  5. Aussie Drew says:

    Simple, yet brutal (awesome) kettlebell class today with only 4 of us. Pushing and pulling a prowler around a square with 4 stations on each corner. No wonder my legs were on fire when I realized I was pushing upwards of 200# each length. 135 including the bell plus whatever the prowler weighs. 3 rounds. That was nasty. Thanks Paleo

  6. tonya says:

    Fun Wb even with a 20#! :y
    Wod was ok I still hate burpees in any form u make them…13:15rx

  7. Tammy says:

    You are my hero Tonya 20# ball. Go girl!

    This wod was brutal. The first set of burpees over bar after the front squats felt awful my legs were like jello and I thought I would miss jumping over the bar. 8:16 rx

  8. tonya says:

    8mins and I”M Your Hero?? U so crazee mighty mouse!
    That’s a crazy time :D

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