Thursday December 20th 2012

The 6am crew prepping for the WOD with some mobility work

Thursday December 20th 2012
5:00, 6:00, 7:00 & 9:00 am
4:30, 5:30 & 6:30 pm

WOD

A 1. Shoulder press 6, 9, 12 (80-85%, 75-77.5%, 65-70% of 1RM)
A 2. DB renegade row 10, 10, 10 (Go as heavy as possible)
Rest 2-3 min
– Treat this as a couplet. Rest is only about 10-15 sec between exercises (transition)

B. “Baby Jesus”
5 rounds of:
4 Minute AMRAP of:
500 Meter row
30 Kettle-bell swing (53/35)
30 Toes-to-bar
Rest 1 min B/T rounds

Recovery/Mobility/Flexibility
2 min/each – Hip capsule flexion and external rotation
1 min/each – Hamstring floss
2 min/each – Super couch stretch

Barbell Club

A. Snatch – work up to 85%, then hit 5 sets of 1 rep
B. Clean & Jerk – work up to 80%, then hit 5 sets of 1 rep
C. Front Squat – work up to a heavy 1 rep

Weekly Member Challenge #2

1 Min max distance “Dogsled” push (145/100)
– Set up two cones 50 feet apart, accumulate as many feet as possible over the course of the minute.

Top Scores:
Men – Jared D. 450′
Women – Shannon S. 360′