Monday January 2, 2012

Nick pulled out all the stops to get through Eva... most notably, his chalk angel.

WOD

ROMIK

- SMR: shoulders

- supine hamstring stretch 2 min/side

- FS hold 1 min

Strength

A. ext shoulder rotation 3 x 15/side

B. bench press 3-3-3-3-AMRAP; rest as needed

C. max pushups in 30 sec. x 4; rest 1 min

MetCon

"Annie"

50-40-30-20-10 reps for time:

- double-unders

- abmat situps

Post results and thoughts to comments.

Wednesday November 24, 2010

Chad, Jeff, and coach Matt playing on the new Wattbikes... what is a Wattbike you ask?  Well you're gonna find out today!

WOD

*ROMIK warm-up + foam roll calves if yours tend to have issues.

Part 1

"Annie"

50-40-30-20-10 rep rounds for time of:

- double under

- situps

Part 2

3 sets:

- 25 back extenions

- 50 lunges

- try to do both UB, rest as needed

Finisher

- 1k ride on the Wattbike for time x 3; rest 2-3 min.

Post results and thoughts to comments.