The winter weather has arrived! That means you need a hoodie! We’re getting Alternative Apparel Eco Fleece hoodies with the Vintage logo on the left chest. These fit on the small side so I recommend ordering up a size. Check the links below for size guides.
$45 + tax, please email me your gender and size. Orders are due by Sunday night. Thanks!
https://www.alternativeapparel.com/adrian-eco-fleece-zip-hoodie-09573f2
https://www.alternativeapparel.com/rocky-eco-fleece-zip-hoodie-09590f2
Saturday, December 16th – 10:30AM – Ultimate Frisbee Day – River Oaks Elementary – Facebook event coming soon!
Congratulations Sarah Robles and Coach Tim Swords for becoming World Champion in the Women’s 90kg+ Division!
Sunday, December 17th – 12PM – Clean and Jerk Clinic with Coach Tim Swords. Register Here
5 Rounds Each for Time
20 GHD Sit Ups
30 Deadlifts (95/65)
40’ OH Walking Lunge (95/65)
*Rest as needed between Rounds
Today the stimulus is an unbroken midline assault. Scale the loading / Reps to complete each set of movements unbroken. (Note: if you haven’t done 50+ GHD sit ups in a WOD, plan to scale the movement!)
Optional cash out:
3 Rounds
30 Double Unders
10 C2B Pull Ups
This should be a sub 3-minute sprint. Scale the movements and reps as needed.
2 rounds
Run 200m
10 Russian KB Swings
5 Push Ups with slow descent and no touch at the bottom
3 rounds, not for time (in 15 minute window)
5 Ring Dips with 3-sec pause at the bottom
5 Strict Ring Pull Ups with 3-sec pause at the top
5 Hip Extensions with 5-sec pause at the top
Rest as needed between movements
21-18-15-12-9-6-3
Deadlift
Bike (Calories) – Female 14-12-10-8-6-4-2
Beginner: 95/55
Intermediate: 115/75
Advanced: 135/95
Competitor: 185/125
No Comments to "WOD – Sunday, December 10, 2017"