Monday, December 3, 2012


Tuesday 4 Dec 2012

3 RFT:    
                                                  
200m run
15 x Box Jumps    (24/20)
L2L x OH Lunges (45/25)                          
10 x MBC (20/14)

Warm Up:

400m Run/ spiderman to squat/hip flexor w/band/ hamstring mobility w/band/ forearm mobility w/band/ 10 pullups/ 10 pushups/ 10 x Lunges/ 5 x Baby Elephants/ 10 x TTB

Video is for Box Jump Efficiency


This video helps explain the hip movement in the MBC.


8 comments:

Greg M said...

L2L is Line to Line.

Greg M said...

13:14 as Rx'd.

Great job this morning 0530. Keep working on the Box Jumps, it will come with practice.

Unknown said...

13:48 Rx'd

April said...

14:24 rx.. I did the wod with the 0930 class since I only had 3 people... good wod... running not so great. ;)

Bryce W. said...

8:30 RX ya boooy!

reneeR said...

10:12 Rx

Roger M. said...

I did "DT"
5 RFT:
12 Deadlifts @ 105lb
9 Power Cleans @105lb
6 Push Press @105lb

Time: 14:39

Lost motivation after the first two rounds, but then I thought I heard April yelling at me to get back on the bar, so I finished the WOD! My time is crap, but I finished, small victory.

Christy, namely, Stitches said...

10:36RX+ (used 24in box and a men's naked bar for the cleans...didn't have a ball)