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Wednesday, August 19, 2009

MAIN SITE REST DAY

Warm-up

Clothespin tag

Everyone attaches 2 clothespins to the back of their shirt. The object is to grab as many clothespins as you can from the other athletes. If your clothespin is removed step outside the field of play and do 10 medball cleans.  After your cleans you can return to the game.  Once all your clothespins have been removed you can still grab clothespins. 7 min time limit

WOD

3 RFT

This is a station-to station WOD w/ 30 seconds @ each

Box jumps

Supine ring rows

Deadlift 185/95lbs

Wall ball 20/16lbs

Endurance: +/- 3hrs WOD

Work/rest ratio 1:1

Swim

4x25 3x50 2x75 1x150

Run

4x400, 3x600, 2x800, 1x1200

Row

4x300 3x400 2x450 1x550

Bike

4x1min, 3x2min, 2x3min, 1x4min

 

We are still renovating the place to make it more functional and aesthetically pleasing, but we wanted to throw a quick picture out there of our progress as we have almost half the floor mats down.  Starting to look like a gym ya think?

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