Wednesday, December 8, 2010

Posted by on Dec 8, 2010 in WOD | 18 comments

Work on mobility of upper region and wrist.

As many reps as possible in 3 minutes of:

Hand Release Push Ups

then

As many rounds as possible in 15 minutes of:
6 Burpees
12 Box Jumps 20″/16″
100′ Overhead Walking Lunges 45#/25#

CFJ – The Mind Game by Steven Shrago

The fastest, strongest athlete can be undone by a weak mind. Use positive beliefs, mental preparation and mental toughness to help your mind drive your body to new PRs.

18 Comments

  1. I’m missing some good WODs this week…I hope you all are rockin’ these bad boys! 🙂

    Another day or two to kick this sloppy cold…

  2. I’m missing some good WODs this week…I hope you all are rockin’ these bad boys! 🙂

    Another day or two to kick this sloppy cold…

  3. Get well soon Greg.

  4. 54 push ups and 4 rounds + 5 burpees

    Lunges are killer!

  5. 54 push ups and 4 rounds + 5 burpees

    Lunges are killer!

  6. This workout made me look forward to the burpees so I could catch my breath. Yup, I said it.

    50 push ups
    4 rounds + 6 burpees 12 box jumps

  7. Strength to start: 8×2 power snatch 115/115/125/125/125/125/135/135
    Pushups: 76
    Wod: I’m pretty sure it was only 4, wrote down 5 at the gym but I’m pretty sure Mike lapped me, which is ok because Amy lapped me twice and made fun of me while doing it haha. Brutal WOD for sure today bit everyone did an awesome job!

  8. Strength to start: 5×1 Front Squat 135, 165, 175, 185, 190F

    Max Pushups in 3 Minutes: 43

    WOD: 3 rounds + 6 + 12 + 25′ walking lunges

  9. Strength to start: 5×1 Front Squat 135, 165, 175, 185, 190F

    Max Pushups in 3 Minutes: 43

    WOD: 3 rounds + 6 + 12 + 25′ walking lunges

  10. I’m totally going to agree with Scott on this one- I was actually looking forward to burpees just to get a break! This WOD killed me – serves me right for looking at it and thinking “Geez, this isn’t too bad at all!!” I got three laps in, then 6 burpees and 12 box jumps. The last round of lunges didn’t happen. This morning, someone at work held the door open for me and I was a bit of a distance away and had to run – wasn’t a pretty sight 😆

  11. Max pushups in 3 mins: 46
    only got 2 laps in and the burpees
    nothing was a break – I did not like this one for the first WO back from France
    nice to get back into it though 🙂 am I crazy??

  12. Max pushups in 3 mins: 46
    only got 2 laps in and the burpees
    nothing was a break – I did not like this one for the first WO back from France
    nice to get back into it though 🙂 am I crazy??

  13. Haha Melissa I hear you, I almost fell down the stairs when I got to work this morning and had to grab the rail, this was followed by a group of middle school kids pointing and laughing at me… I blame Mike entirely for this.

    Chris… Ues you are definately crazy. But so are the rest of is so it’s great!

  14. Spell check seems to have failed me today…

  15. Spell check seems to have failed me today…

  16. Chris…you train with us….you are crazy.

    Holy pushups people! nice numbers!

  17. 48 pushups
    50′ short of getting 4 rounds in w/ 15#

  18. 48 pushups. Damn you dead weight.
    2 rounds finished then burpees and box jumps, half of my next lap. 45 weight and twenty lbs vest.