Belated Christmas WOD

Not the shortest video (~10 min) but some really good cues/tips from an olympic gymnast. The ease with which he does some of these movements is unbelievable.


From DCF last week:

1 squat clean 95#
2 wall walks
3 power snatch 95#
4 sit ups
5 burpees
6 pull ups
7 squats
8 lateral bar jumps
9 push ups
10 toes to bar
11 box jumps 24
12 dead lifts 95#

Rep scheme follows the 12 days of christmas song.

Time: 19:20

Notes: Goal going in was to take break as needed between movements but do each individual movement unbroken. I pussed out and broke up the last set of box jumps but did everything else unbroken, so pretty happy with that. Pretty brutal ass workout, wall walks really kick your ass just when things are getting easy and you're finishing up each round. Looking forward to trying again in 6 months and a year, looking to shave off 1-2 mins each time.

Belated Halloween

31 Oct Mainsite WOD

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds (subbed good mornings holding 25# on chest)

Time: 23:36
Dave Lipson 16:10

Planning on checking out the 6:00AM District CF class on Weds - diff coaches/diff crowd, doubtful I'll go consistently in the AMs but I'm curious to see how different it is.