Arrivederci Italian Jack! FGB/Happy BDay Erik!

_DSC0679-M

Tuesday June 4, 2013 !!Happy Birthday Erik!!

Today is Italian Jack's last WOD with us.  He will be going back to Italy Thursday so we gave him the honor of programming today's WOD.  Best of luck Jack!  It was great having you with us these past few months.  Arrivederci!

WOD Fight Gone Bad 3 Rounds EMOM

  • Wall-ball, 20 pound ball, 10 ft target / 14 pound ball, 9 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds/ 55 pounds (Reps)
  • Box Jump, 20" box (Reps)
  • Push-press, 75 pounds/ 55 pounds (Reps)
  • Row (Calories)
  • Rest 1 minute

Perform as many reps as possible for each movement within the 1 minute time before rotating to the next movement.  You will rotate through each of the 5 movements and then get a 1 minute rest before beginning the rotation process again.  Perform this process for  3 rounds.

Warm Up:

400 m Run Then 10 Pull Ups HRPU KB Swings Ball Slams Squat Tuck Jumps 60 sec Paleo Chair DROM Foam Roll Mobility

5:00 JoAnne 207 Raegan 276 Tim 218 Wendy 175 John 242 Kris 209 Matt B. 197 Mercedes 143

6:00 Tracy 240 Jenny 239 Katie 200 JoAnne 211 Patty 242 Terese 253 Matt 214 Chris 299 Mike M. 179 Victor 191 Sez  229 Mike H. 364 Intern 327

7:00 Mike 208 MK 307 Gary 297 Julie 259 Michelle 174 John Mc. 305 Beetle 279 Jason 271 Rob F 169

9:00 Dave 259 Rick 217 Sewnig 304 Grande 325 Angie 223 Pat N 184 Mary Clare 237 Dan B 267

10:00 Fetz 296 Fred 303 Mary 242 Lindsey 252 Steve M 319 Curtis 261 Mark 158 Metz 228 Nutz 247 Greg 260 Matt Mc 340

4:00 Lynne 230 McGinis 285 Jenni 261 Andre 251 Eddie 256 Jim J 268

5:00 Sarah 167 Matt S 266 Dan L 196 Jen M 223 James 190 Carolyn 217 Dennis 289

6:00 Giacomo 239 well done, we will miss you! Malopy 283 Erik 225 +the vest, Happy Birthday! Allison 222 Ashley 255 Shawn C 259 Cecil 190 Brennan 334 Zeke 269 Maria 224

7:00 Debbie 243 Ed O'R 277 Myles 197 Vic 342

WODCoach3 Comments