Skill: Ring Dips 5-5-5-3-3
wod: 2000m row for time
Note: You will row 500m and then rest 3 minutes and so on. This is done in teams so if your partner is faster and you can get on the rower quicker then track you rest time between sets so we can adjust the board.
3 rounds for time
21 medball slams 12/20
12 burpees
Kyle showing mad hops on his double unders!
Read this:
“The Birth of a Sticky Idea”
These should be ALL OUT maximal efforts folks! With the rest after each round you should be going for fast times each 500. Remember your splits and post them here.
what up Kyle! I am jealous of those double unders!!!
What an awesome picture! Will anyone be at the gym at 7:30? I’d love to come workout tonight after Duane since I wasn’t feeling so hot yesterday. If not, no biggie…..I’ll just pack a few more boxes!
ok, who else got beat up on those intervals? Nick helped me with my form and then proceeded to wax me on every round. my times: 1:45-1:43-1:41-1:45. my legs were toast! the burpees at the end definitely sealed the pain. props to Nick for showing us how it’s done, to Cait and Ellen for pushing each other and for their encouragement.
PS. remember to invite your peeps to the open house on Sat!
Yikes…. I may never go for a leisurely boat ride again! My times ( I think) 2:08-2:16-2:15-2:14. Total jello legs!
Gotta say it was entertaining to watch…