December 25, 2009
January 1, 2010




THE LAST CLASS OF THE DECADE! THURSDAY WE WILL MEET AT 2:30, SO YOU CAN ALL GO GET READY FOR THE FESTIVITIES.

I forgot to write up Sundays class, where the focus was on Front Squat mechanics, and working up to heavy sets of 3. Finisher was a 12 minute AMRAP of KB Swings, Box jumps and Knees to Elbow.

Last night we worked on some intervals, with the focus on “core training”. Somehow we managed this without Swiss balls, BOSU, or even Pilates.

4 minute AMRAP
3 Deadlifts
9 Ring Pushups
Rest 8 minutes
3 minute AMRAP
Rest 6 minutes
2 minute AMRAP

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0 Comments

  1. SaltyHat says:

    You know, five reps at 160kg during the warm-up didn’t feel so bad, but damned if that bar didn’t feel heavy as $h!t as soon as I started the workout. And it only got worse from there – I really struggled during the 2 min round. In the end, I managed 15 total rounds (6, 5, 4).
    Looking forward to tomorrows New Years Eve WOD. See everyone then.