(910) 612-2203

Wednesday: December 26, 2012

Frankie.

Open Box WOD

Open Box today from 6 – 10am. Please sign up during the hour in which you’ll show up or there may not be an elf to unlock the door!

EMOM for 8 minutes

2 Deadlifts (305/225)

20 Doubleunders

Coach’s Notes: This is NOT an AMRAP in 8. You will complete ONLY 8 rounds (EMOM = one round every minute on the minute. If you are unable to complete a round each minute then add 15 burpees for every round you are unable to complete.

Travel WOD

“Death by Burpee”

1 burpee on the 1st minute

2 burpees on the 2nd minute

etc, until you can’t complete the required burpees in a minute

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WOD: 12.24.12

Open Box WOD

5 Rounds NOT for time:

Max Reps bodyweight Back Squats

Immediately after you finish complete Max reps push ups

Rest 3 minutes between rounds.

Travel WOD

3 rounds of: 5min AMRAP

10 Push ups

15 Mountain Climbers

10 Jump Squats

15 Sit ups

Rest 1 min & repeat 2 more times for a total of 15 minutes.

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Monday: December 24, 2012

Adrienne.

Open Box WOD

5 Rounds NOT for time:

Max Reps bodyweight Back Squats

Immediately after you finish complete Max reps push ups

Rest 3 minutes between rounds.

Travel WOD

3 rounds of: 5min AMRAP

10 Push ups

15 Mountain Climbers

10 Jump Squats

15 Sit ups

Rest 1 min & repeat 2 more times for a total of 15 minutes.
Coach’s Notes: Post score to comments.

 

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