WOD 9/10/11
2 RFT of: 5 Push Ups/ Sprint to the Corner/ 10 Push Ups/ Sprint to the Corner/ 15 Push Ups/ Sprint to the Corner/ 20 Push Ups/ Sprint to the Corner
10 min AMRAP of: 10 K.B. Swing (24/16kg)/ 20 Double Unders
3 RNFT of: 1 Power Clean/Front Squat/Push Press/Squat/Snatch Balance (135/75)
;30-60 seconds between efforts
Fun day with the freebie class.
Suicide sprints as a warmup.
Half Cindy = 8 rounds. First time doing this since my shoulder pain. Every movement was Rx’d, no bad pushups at all. But it’s definitely the pushups that slowed me down. Gotta get those back.
5 RFT of 10 box jumps 24″, 10 KB swings 24kg, 10 abmat situps
Total: 5:59
Was originally 3 RFT, which I did in 3:23, and then after I stopped for 20-30 seconds, Iz told me to go two more rounds. So without that rest, it was more like 5:35. Whatever, kick ass WOD!
Then I had a great time being a creepy rapist guy for the self defense class. Everyone did a great job! I got hit many, many times.
Coach Dan
Greetings from Turks and Caicos! We finally did a vacation WOD, although it took a lot to not just order another fruity boozy beverage this afternoon. So here’s what we did (and thanks for the VACATION WOD printout Tammyli, please note my new avatar photo, hand stand push up con Miami Bitch t-shirt, as per request!):
VACATION WOD (ASH & MIKE ON HONEYMOON)
Warm up: 400 yard run on sand
First workout: 100 yard dash on sand, 10 push ups, 10 times. Time: 6 mins MB, 6:30 ASH
Second workout: Invisible Fran, 21-15-9 air squats, push ups NFT
Third workout: 600 m run, 10 jumping jacks, 4 times NFT
The only reason we did NFT on the last two workouts above is because I couldn’t get my stupid stop watch to accurately work on the last two times.
Anyway, we are back on Tuesday, can’t wait to start for the MMA classes!
xo Mike & Ash
Huuuuuuggggeee turn out for self defense class. Thank you to all the participants who came out today. Thanks Ariel, Marina, Dan, John, Luke, Gillian, Jimmy, Corey, Manny and everyone else who helped out. Special shout out to Tammy for making it happen! Finally thank you Councilwoman Gonzalez for allowing us to participate.
Happy 😀
Needed this!
Great programming today Iz. Warmup 2 RFT 5 pushup/run 2 corner/10 pup/r2c/15 pup/r2c/20 pup/ r2c. 8:05
10 minute amrap 10 kb swings 20kg/20 du’s. 7 full 10 kb swings
3 rnft power clean/front squat/push press/back squat/snatch balance. Warmed up with 45/65/95 then did 3 worksets at 125. Other than failing at all the snatch balances, was very happy with this section.
Never forget.