Monday, September 12, 2011

Box Squat
8 x 3

Good Mornings
3 x 10  (tempo 30x0)

Then 4 rounds of the following for time 

50 Double Unders
5/5 Single Arm Russian KB Swings
10 Goblet Squats

Post WOD
Hip Mobility Drills
30  Glute Ham Raises
Posted by at

11 comments:

  1. thomas wubbenSeptember 12, 2011 at 7:56 AM

    kels,

    maybe you are burnt out between marathon training and cf...something has to give. give your body a rest.

    best. wubs.

    ReplyDelete
  2. JamesSeptember 12, 2011 at 9:21 AM

    Derek said he'd be contacting Justin at Windy City to get it sorted out. I assume we'll have details soon.

    *Reminder* - If you're doing FGB, you have to register at http://fgb6.org by 9/14. So do it now.

    ReplyDelete
  3. JamesSeptember 12, 2011 at 9:35 AM

    Derek sent me this, FGB sign ups at Windy City:
    http://clients.mindbodyonline.com/ws.asp?studioid=8987&stype=-103

    ReplyDelete
  4. JennSeptember 12, 2011 at 9:52 AM

    I signed up for 10am.

    ReplyDelete
  5. JamesSeptember 12, 2011 at 1:35 PM

    I also signed up for 10am

    ReplyDelete
  6. BlakeSeptember 12, 2011 at 5:35 PM

    Signed up for 10am

    ReplyDelete
  7. thomas wubbenSeptember 12, 2011 at 7:14 PM

    box squats up to 145# and 16 in box

    good mornings: 95-115-115#

    WOD @ 2pood: 6:35

    post: 30 GHR

    ReplyDelete
  8. thomas wubbenSeptember 12, 2011 at 7:22 PM

    10a...how cute.

    ReplyDelete
  9. JamesSeptember 12, 2011 at 7:43 PM

    Box Squats up to 185# 16"

    Good Mornings 135#

    metcon 2 pood 6:51

    Did GHR the other day so did 4x8 Romanian deads - 135, 165, 185, 185

    ReplyDelete
  10. Sonja A.September 13, 2011 at 7:07 AM

    Box squats: up to 80# on a 16"
    good mornings: 45-65-75#

    Metcon: 11:03 @ 44#
    subbed in x3 single unders for double unders.

    ReplyDelete
  11. Colleen CSeptember 13, 2011 at 9:38 AM

    This comment has been removed by the author.

    ReplyDelete

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