MJ & JD
Warm-Up:
Coach’s choice
WOD prep:
Max strict pull-ups. 1 attempt
WOD:
The Road Warriors
Teams of 2(30 minute cap)
2 Rounds:
10 Forward rolls
200 Single unders
100 Ab-mat sit-ups
50 Burpees
100 Ab-mat sit-ups
200 Single unders
100/70 Calorie row
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
Is that Matt and Ryan in the photo above. They sick at doing make up.
We’ll teach you our craft tomorrow morning!
I’m looking forward to this WOD, but I’m disappointed that it doesn’t end with ten backward rolls. Deb — see if you can get them to add some back rolls at the end.
Legion of Doom!!!
JD and MJ
1+512 (capped at 52 single unders)
Surprise of the morning had to be Andrew “Stunt Man” Hawkins and his forward rolls! Didn’t see that one coming!
Max Strict Pull Ups: 12
The Road Warriors aka The Dottirs: 1+699 (Capped at 39 Cals on the Row)
Really fun WOD!! The forward rolls were especially fun to do immediately prior to jumping rope 🙂 Sorry Ken, I did not see your post until after I did the workout, but backward rolls would have added a certain twist to things. Loved the single unders and burpees! Andrew did impress the crowd with his forward rolls and may have edged out Frozen in a “Roll Off”…
Feel free to go rogue on this one Ken.
It was a rowdy 5:30am crowd. It started with the “Game of 100”. Andrew impressed us with his English Rooster call. Frozen was on fire with both his sense of humor and his somewhat raunchy taste in music (!) and then Andrew was like a flying Ninja gone crazy on the forward rolls. Frozen wanted in on that too, and I’m going to guess that Andrew’s shoulders are going to be paying for it later today!
Max Strict Pull Ups: 4 Max Hang 1:48
The Coffee Dottirs: 1+453 (bike versus burpees and Shoulder Taps versus abmats for French Vanilla). This was a really fun WOD – I did a few double rolls in round 2 and the dizzy factor was quite interesting. I liked watching Deb after the rolls – her face said it all!
Forward rolls!!!!
It’s like Christmas came early:)
I may just do that Deb if Hanna is coaching and she’s blaring the Lady Gaga music at 7:30. I may throw in some cartwheels and some backward rolls for extra credit.
The 5:30 a.m. crew sound fun Tracey, but it’s still not quite as rowdy or fun as 7:30 p.m. the other night when Kathi was telling us about her romantic rendezvous with a band member from the Smithereens. If only those walls had ears …… hahaha.
Wait, What?! We need to spice things up at the 5:30am class 🙂
Isn’t that what we have Andrew for?
You, have to have good forward rolls, in our house. If I don’t do something Deb, tells me to do, she picks me up, and throws me everywhere.
18 strict pull ups — 2 rep PR!