Saturday, December 17, 2011


A. Three sets, not for time, of:
Bounding Box Jumps x 8-12 reps
Pistols x 4-6 reps each leg
Toes to Bar x 10-12 reps

B. Five sets for times of:
15′ Rope Climb x 3 ascents
185/125 lb. Squat Clean x 6 reps
Row 350 Meters
**Rest exactly 4 minutes between sets.**
(These should be sprint sets. Get through them as quickly as possible, and then recover and try to beat that time the next set. Note set times individually.)

C. Three rounds for time of:
15 Toes to Bar
30 Double-Unders

A. Bounding Box Jumps 12/12/12..Pistols 6/6/6…Toes to Bar 12/10/10

B. 2:55, 2:51, 2:59, 3:30, 4:05
C. 4:08

Squat cleans were brutal! They really slowed me down during the 4th and 5th sets. Did not plan ahead for the amount of time the intervals would take and had to do part C later (4 hours later) because I had to teach a class. Fell apart on the T2Bs to some degree and not sure it would have been better had I done it directly after part B. Awesome programming. After only a few weeks, I can’t imagine going back to just doing the mainsite WOD now.

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