Take a break from the now-Christmas commercial crap and join us. This WOD could prep you for the brutal, bloody challenge known as the Black-Friday-Weekend store experience. No pepper spray needed!
You'll warm up and start this chipper on an individual clock. Get your usual overall warm up but also focus on your shoulders ala this piece from K Star; good word.
The movements...
3 Pwr Clns for max total weight.
Then...
__m Run
__ Tire Flips (10 of the small tire)
__ Pull Ups
__ Walking Lunges
__ KB Swings 35# / 52#
__m Run w/Weight 45# / 70# - two plates
__m Row
Good to see B. Galle yesterday! Definitely looks like his shoulder got a tune up. Thanks for stopping by Bob, rest up and we'll see you soon.
Another great CFM mom working out for two. Good job Kristin.
Nice poolside WOD, Denise.
Posted by: Blue Banded Suzie | November 26, 2011 at 18:41
**Poolside Workout**
1500 meter Row
50 KB Swings 26lb
500 meter Row
50 Push ups
500 meter Row
50 Walking Lunges
500 meter Row
50 Sit ups
500 meter Row
50 Squats
500 meter Row
rest 2 minutes
1500 meter Row
42:15
Posted by: Denise | November 26, 2011 at 14:39
Great Job to all this morning!!!!
Joe: 120,135,145 20:25
Jeff: 155,155,165 21:39
Chris Y. 135,195,205 16:21
Kari: 85,105,105 30:53
Janice: 85,95,105 30:12
Babs: 70,70,70 26:17
Brian: 155,165,170 18:45
John O. 135,135,145 23:16
Alie: 165,175,185 21:06
Mike R. 165,165,175 20:05
Nicole: 95,105,110 24:18
Tom: 205,215,225 18:38
Paula: 115,?,? 21:22
Gina: 115 ,125,135 21:38
Luis: 155,155,155 24:16
Luke: 155,165,165 17:57
Robert: 155,160,160 PR 19:13
Shammi: 85,85,85 23:30
Ian: 205,225,225 21:26
Have a great weekend and go UCLA!
Posted by: Denise | November 26, 2011 at 14:33
Wait a minute...Whaaat???!!!
Congrats on PR(?) does that stand for pretty romantic? Always the last to know.
Posted by: jud | November 26, 2011 at 14:15
Love, love, love the chipper wods! Good stuff today. Mariah Friend, thanks so much for being my warm up partner, even though we got in trouble for talking, and for pushing me so we both got PRs. Hugggiieeeeee!
21:20.....105#/110#/115# (all PR weights!!) and flipped the "man" tire 5 times (and bruised my forearm...doh!) Rawr!
Posted by: Betsy | November 26, 2011 at 12:37
Crazy WOD.
Congrats Mariah on your PR!
30:56 w/75# Power Cleans
Rowed 5000 total today.
Have an awesome weekend everybody!
Posted by: Blue Banded Suzie | November 26, 2011 at 11:02
95, 105, 110# Power Clean PR :)
23:18
Fiancé: 205, 215, 225 Power Clean
18:38 w/mask
Congrats to all of you that got PR's on the Power Clean this morning!!!
Posted by: Mariah | November 26, 2011 at 09:57