WOD, December 7, 2012

Workout of the Day

“Lift Sit Burp Climb”

10 rounds for time:

5 Deadlifts 155

10 Situps

5 Lateral burpees over bar

100m sprint and wall obstacle

* For the obstacle run, members will run out the front door (closest to the stairs), around the first parking island directly in front of the gym, down and around the other parking island at the bottom right corner of the lot and over to the wall that is below our garage door. There will be designated mens and womens sections for the wall obstacle. Men will climb the wall in the marked off parking spot in front of the garage, women will be climbing in the spot closer to the stairs. Every round you must scale the wall and run directly into the garage. At the end of the 10th and final round, the member must scale the wall, and run into the garage and yell time for the workout to be complete.

http://youtu.be/iEbq5t6EYH0

Metcon

6, three minute rounds for as many reps as possible of:

Round 1.  Run 400m, then max slamballs 30/20

rest 1 min

Round 2. Run 400, max burpees

rest 1 min

Round 3. Run 400, max slamballs

rest 1 min………

* 6 rounds total. each round has a 3 minute time cap. 1 minute rest between each round.

* Rounds 1,3,5 are run 4oom and max slamballs, rounds 2,4,6 are run 400 and max burpees. Score is total reps.

 

 

 

 

 

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