6:49AM
Thirsty Thursday
08.16.2012 WOD Level 2 ;)
Rare occasion... CF Women's class NOT TALKING
Warmup
2min Jump Rope
3 Rounds
3 Rep 5 Point Burpee
50’ Bear Crawl
3 Wall Climb
Power
Bench Press
5, 3, 1 X 3 Last Wave Load Of 5, 3, 1, Are Heavier Then First 2
Sets Of 5, 3, 1
Wod
As Many Rounds As Possible In 9 Minutes:
100m Widowmaker Overhead MedBall Run (yes that reads correct)-20/14#
12 Burpee Box Jump Over- 24/20"
Trainer Notes and Points of Performance:
Bench Press:
70%(5), 80%(3), 90%(1), 75%(5), 85%(3), 95%(1)- %'s of your max (number of reps)
OH Medball Run:
start at red line with Medball locked out, elbows must be locked, and ball overhead, you must run down the hill to the curb, and back with Medball remaining in locked out posistion. Any break in locked out posistion or ball dropping constitues a 5x Burpee penalty on the spot. Burpee in front or on the side of the box, jump over, or on top, then burpee on the other side, that would be two reps.
Update on 08.16.2012 by
T-Rex
T-Rex
;)
It is a good one today... 6:45 AM crew crushin it
Reader Comments (17)
ladies I'll take the heat on the photo caption
"So she says.....she says....'No, I'm not looking for a serious relationship right now'. And then I was like 'Whaaa????? Whhaaaaa? BOOM! CHECK OUT THESE ARMS!!!!!' And then she was like 'Aaaaahhhhh, take me to Davio's!!!' and so yeah....that's pretty much how we got around to getting this house together.........alright, so anyway....in the Burgener warm-up, you want to accentuate the throttle......"
Bench press! Hell, if we throw some dumbbell curls into the WOD, there's a damn good chance Brackett will be at the gym tonight.
Matt, this can be your Christmas card picture!
Bahahahaha! Nice...Corey.
5 point burpee? what has tp touch the ground to count as the fifth appendage?
My gut......
Damn good chance Glenn! Knocked out the dumbbell curls last night so we ready to roll tonight. Corey - I wouldn't expect you to pick up your wife any other way. Well played
Our women's group kicks ars.
Corey, whose arms were you pointing to when you said that? I would not mess with that women's class. Pretty sure we have the only moms in Atlanta rocking six pack abs..
It wasn't Davio's Corey, but great call.. Hahahaha
...and I'm pretty sure that the Women's Class got the wise crack and realize I'm not talking about them, you moron.
Still want to know what a five point burpee is, I need to know what shorts to wear if it is what I think it is..
HIls was killin it today at noon -- I believe it was a ten pound PR! The boys looked like they were killing it too but I couldn't watch because it makes me nervous that someone is going to smash their larynx.
that someone is going to smash their larynx.
Rest assured that if that happened, T-Rex would take them to the hospital, as soon as he got it all on video, edited it, set it to music, and uploaded it to Facebook...
there sure are a lot of impending "on the spot" burpee penalties in that picture...
oh yeah...penalty burpees definitely happened thurs morning