SAVE THE DATE, SCROOGES!Friday evening, Nov. 18, at the box! Details TBA. If you’d like to help plan, please text Kehau.
Correction: The party is Dec. 18.
A couple jokes I heard this morning with the typo:
“Oh, shoot. I missed the Christmas party. It was last month.”
“Wow, Kehau. You really do need help. The party is December not November.”
“See you next year in November for the Christmas party.”
Theresa lost a bet to a friend over our favorite zombie series, “The Walking Dead,” so she had to do 50 burpees as penalty. This was a post-burpee zombie expression photo, courtesy of Peggy (from left), Theresa, Kehau, Tomi and Tom C. Whose zombie is best?
120315 WOD
A. Every 3:00 for 9:00
Run 200 meters or row 250 meters
10 burpee broad jumps
30 Russian twists
B. Three rounds for max reps:
1:00 row for calories
1:00 sit-ups with med ball (20/14)
1:00 reverse lunges with kettlebells (53/35)
1:00 ball slams (30/20)
1:00 rest
C. Mobility
1. Quad smash with foam roller
2:00 / side
2. Front delt smash with lacrosse ball
1:00 / side
“Fear is a liar.”
120215 WOD
A. Three rounds NFT
200-meter run or 250-meter row
10 supine rows
10 banded tricep pull-downs
10 v-ups
B. Press – week 1 | month 2
[ ADD 5# TO 1RM TO FIND NEW WW ]
65% x 5
75% x 5
85% x 5+
C. For total time:
15-12-9
Burpee box jumps (24/20)
Pull-ups
Rest 3:00
9-6-3
Snatches (135/95)
Ring dips