Thursday, May 28, 2015

So many mixed emotions at 5:45 a.m. on Tuesday. Sad: It was our last day with Phil and Jenn’s daughter, Molly (in front of whiteboard in white), but she assures us she will be back soon. Happy: Phil (center, in purple) celebrated his birthday with us at the crack of dawn. We divvied up the birthday burpees, and took a photo with “excited faces – like we just won a million dollars.” The expressions crack me up. Jacob and Brent are pretty funny; Keely is confused; Phil nails it; Yigit and Adam are normal; Kiera and Jenn pulled it off. Who do you think did it best?

052815 WOD

A. With a teammate:

Partner 1) Run 400 meters or row 500 meters

Partner 2) Front plank

Switch; do 3 burpees each time partner 2 drops before 1 finishes

B. Five rounds for max reps:

0:30 row for calories

0:30 rest

0:30 anchored weighted sit-ups (35/25)

0:30 rest

0:30 doubles

0:30 rest

0:30 ball slams (30/20)

0:30 rest

>> On-Ramp

Coaches will offer modifications in class

C. Mobility

1. Triceps smash with partner

1-2:00 / side / person

2. Hamstring smash with lacrosse ball on box

2:00 / side