Run 1 lap together
4 rope ascents (one person working at a time)
50 GI Jane Burpee pullups (team)
Partner carry for a full lap, Switch out when needed
100 DU’s (one person working at a time)
50 Ring push ups (one person at a time)
10 tire flips (team flip)
This guy is funny, but he also has a good point. When I know I had a hard workout and know I will be sore because if it, I take an ice bath. It has been proven to reduce the soreness in half. I do 10-15 minutes, but five will do. If you are only sore in a certain area, you can use an ice pack or freeze some dixie cups with water and apply the ice to the affected area. Enjoy!
3 Thrusters 100/65
6 Thrusters 100/65
9 Thruster 100/65
12 Thruster 100/65
Continue this pattern for 7 minutes (if you finish round 12 go on to 15 thruster, 15 CTB and so on.) GOOD LUCK!
Kaela’s Birthday WOD
21 second handstand hold
21 burpee box over
21 push press 95/65
21 dead lift 185/135
21 wall ball sit-ups 20/14
25 Walking lunge steps
50 Box jumps, 20 inch box
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Here are some times to try and beat.
Rob Miller 9:50, Russell Berger 9:57, Andy Miller 10:55, Ken Gall 11:03, Kristan Clever 11:54 (1.5pood KB, 25lb DB, 16lb ball), Kevin Montoya 12:03, Michael Giardina 12:24, Leah Polaski 13:41 (1.5pood KB, 25lb DB, 14lb ball).
Garage update….Bathroom and sink upstairs are WORKING….YAHHOO! Please remember we are on a septic system so ladies ask me if you don’t know the rules about septic tanks. It is still dirty upstairs and I will be cleaning up next week. You can put stuff in the fridge and once I get cupboards cleaned out you can store protein powder and snacks too. Please ask me have any questions.
Here we go Dragonfire, here we go…clap clap…here we go Dragonfire, here we go! See ya all in the AM!