Thursday, March 8, 2012

Friday, 9 March Group WOD

We will hit up a hero WOD tomorrow, and the cadets have a compressed schedule, so we will have a little more time to set up and complete this workout.  Its going to be AWESOME.


5 Rounds for Time

Run 400m 
10 x Burpee box jumps, 24" box
10 x Sumo-deadlit high-pull (95/65)
10 x Thrusters (95/65)
Rest 1 minute after each round 

See you in the morning!


  1. GREAT job today ladies! That was a long and hard one, but you ALL looked strong and showed great form! (Remember...mechanics first, then consistency, then intensity!)

    Sorry for my morning fog about the order of the WOD....I think it was the crickets you could hear from all the silence that threw me off :)

    We'll be in touch about next week. For those of you going away for Spring Break, have an awesome time!

  2. Heather... Thanks for coaching us thru this!! It was long and hard... but, it was nice to be done and I felt accomplished!!!

    I think my time was 35:08??? Maybe??
    Ran the 400s on the treadmill
    53lb KB for the SDHP
    55lb for the thrusters

    Have a great spring break everyone!! see you in a couple weeks :)

  3. You did great, Amanda! You all did! Everyone finished in the 34-37 min range!

    Took on Wood this morning as Rx with 500m row sub for the runs since the kiddos were up and about.
    29.07 and sweating buckets even in a cold garage.

    Have a great weekend,