WOD 3/3/09

5×5 Front Squat

Rest 5-10 Min.

10m. AMRAP

300m Row

25 Push Ups

15 Sit ups

 

The Deck of Cards WOD was a real hit….sorta. I think it took everyone by surprise as to how hard it could be and I am sure I got marked off of a few Christmas card lists. The added bonus was that the faster people had to drop down and hold a plank position until the slower people finished their reps before the next card was pulled. That made for some extra harsh core work and sweat. We worked it that way until the last 1/4 of the deck where now the fastest person through the reps would be the marker for the rest of the group to move forward. So now, in a fatigued state, athletes had to step it up to get the group through it. It pays to be a winner! Hooyah!  Awesome work by all!

DB OHS skill work to start the day off
DB OHS skill work to start the day off

 

Brooke and Athena showed great form with the DB OHS work!
Brooke and Athena showed great form with the DB OHS work!
The group squats
The group squats
And then planks....
And then planks....
A full crew on the Pull up structure
A full crew on the Pull up structure
Jon's inner dwarf escapes during burpees..WTF???
Jon's inner dwarf escapes during burpees..WTF???
The shirt says it all...
The shirt says it all...

One thought on “WOD 3/3/09

  1. Scott Shaughnessy

    On the 5×5, 170, 180, 205, 215, and 225 for 4 reps. MetCon portion AMRAP in 10 mins, 300m row, 25 pushups, 15 situps. I did 4 rounds and 200m into the 5th 300m row. It was neck and neck with Sky,Jon,Aaron and myself…Aaron took gold by a few extra strokes on the row. Good job.

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