King Cold

Sunday Dec 30 2018


Our end of year schedule is as follows:
New Year's Eve - Regular class structure running at 5:15am, 6:15am, 8:15am, 9:15am & 11:30am. Gym Closes at 12:30pm and the Bi-Annual Beer/La Croix Mile will take place at Betsy and Grant's house at 1pm. 
New Year's Day - CLOSED
January 2nd - Back to full regular schedule
1.) For Time:
500m Row
2 Burpee Box Jumps 30/24"
2 Thrusters Bodyweight/70%BW
400m Row
4 Burpee Box Jumps 30/24"
4 Thrusters Bodyweight/70%BW
300m Row
6 Burpee Box Jumps 30/24"
6 Thrusters Bodyweight/70%BW
200m Row
8 Burpee Box Jumps 30/24"
8 Thrusters Bodyweight/70%BW
100m Row
10 Burpee Box Jumps 30/24"
10 Thrusters Bodyweight/70%BW
2.) Calf Smash
3.) Quad Smash

Login to comment
Whiteboard
2500m row, 3 rounds: 20 alt lunges, 20 alt dB snatches, 10 pushups all with 35# dB. Then 10 rounds: 3 strict pull-ups, 10 dB thrusters with 25# db
19:48 125# (not BW, just heavy)
Chad Hero WOD -1000 box step ups 20” box with 40#
85#, 20” 📦
Cleaning / Food Prep / Emily, Ari, and Brantley arrived.
Kickr engine work
17 mi, 1:15:00, 80-100% FTP intervals, 60% recov. --> Yoga. Also walked 3.5 mi. (Day 1 of IWBMATTKYT!)