Post Christmas WOD

Today's WOD:

400m Run

14 Push-up to Row 25/15lbs

Dumpster Dash Power Skip

80 Bicycle Crunches

  

4 Rounds for time.

Warm-up:

1. Jump Rope 2 minutes
2. Walking Lunge w/rotation x20
3. Shoulder ROM
4. Push-ups x10
5. Pull-ups x10
6. Hip Extension x10
7. Squat x20

MOD:

Power Skip

Push-up to row

Post-WOD:

Stretch: Hamstring

Burpee Challenge: 35

CFTally Athlete Results:

OMD 19:17 (30lb DB plus extra crunches!)

Bigfoot 18:25

Slash 28:19

Bamf 23:45

Jaimi 24:01

Matthew 28:00 Scaled

Professor 18:10 (30lb DB)

John 27:00 Scaled

Jill 27:00 Scaled

Mighty Mouse 23:50

16 What?

What the heck is this beast? A Reverse Hyper!

Today's WOD:

16 Burpee Long Jumps

16 Deadlifts  225/155 lbs

16 Handstand Push-ups

16 Chest-to-bar Pull-ups

16 Muscle-ups

16 Turkish Getup (8 each arm) 16/12kg

16 Pistols (8 ea. leg)

16 GHD Sit-ups (32 Abmat)

16 Feet-to-bar

16 Push-up to Row 45/25 lbs DB

  

For time.

Warm-up:

1. Samson Stretch
2. Overhead Squat 
3. Sit-up
4. Hip/Back Extension
5. Ring Dip
6. Underhand Deadlift 65 lbs
7. Burgener Warm-up

3 rounds of 10-15 reps.

MOD:

 All elements of the WOD.

  

Post-WOD:

Roll & Stretch

Morning Crew Results:

Sal 29:55 Scaled.

Bill B. 29:56 Scaled.

John 25:12

Chad 25:44 Scaled.

Suzanne 27:04 Scaled.

Meagan 30:57 Scaled.

David C 22:31 Scaled.

Jose 30:33 Scaled.

Bill L 28:40 Scaled.

Michael N 31:01 Scaled.

Kim 17:53 Scaled.

Kathy 20:20 Scaled.

Becky 20:55 Scaled.

Liz 26:05 Scaled.

Terri 26:57 Scaled.

Afternoon Crew Results:

Teresa 26:57 Scaled.

Tyler 27:06 Scaled.

Ali 28:10 Scaled.

Amber 26:58 Scaled.

Kelly B 38:10 Scaled.

Allen 28:17 Scaled.

Preston 31:04 Scaled.

Brian 25:54 Scaled.

Trey 23:39 Scaled.

Catherine 29:00 Scaled.

Michael M 19:30 Scaled.