Make Up Day – Dec 1, 2011

Joe and Morgan - Slam ball madness

Come join us between 5 and 7 p.m. to make up one of the previous 5 workouts you may have missed.  This week’s choices are:

  1. Teams of 4: 100 burpees, 200 m run, 200 push press, 200 m run, 300 sit-ups, 200 m run, 400 squats, 200 m run. 2 people working at a time except all runs as a team.
  2. “The Firebird” – 5 rds of 800 m run, 5 muscle ups, 10 hang power clean (155/100#), 20 wallballs, 30 double unders.
  3. “The Bear”-  5 rds for max weight of the following sequence: power clean, front squat, push press, back squat, push press, seven times in a row without putting the bar down
  4. 100, 150, or 200 burpees for time.
  5. 5-5-5-5-5 deadlift, then 3 rds for time of 10 vertical jumps (18″/14″), 20 slamballs (20#/14), 30 sit-ups 

This Post Has 7 Comments

  1. Lindsey

    Down for the team workout!! : )

  2. Phil

    feeling well enough for a light workout so i will try to make it in at 6. now to pick a ‘light’ wod..


  3. Nikki

    Joe and Kev – still in for the Fire Bird? I may have to start a little after 5pm b/c John’s going to be a little late today.

    Lindsey – get at least one other person to join you and we’ll just cut the reps in half and have one person work at a time!

  4. Kevin

    There is a solid chance I won’t be there today. I still can’t bend my arms, MU will not be possible … I should probably rest. Burpees ….

    1. Nikki

      yikes! all that from burpees?? i am a little sore in my shoulders but nothing like what you have… i hope they feel better soon!

  5. Joe

    I’m out too Nikki. Beat up also from the last 4 days. I will be in in the am most likely.

  6. John

    Phil – The Bear – 125
    Jim R – The Bear – 105
    Gunter – The Bear – 85

    Morgan – 125×5 DL, 6:48 (15″, 14#)
    Joe Miller – 185×5, 5:55 (11″, 12#)

    Lindsey – 1/4 reps of the team WOD – 20:10

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