Sampson Stretch
2 Rounds of
15 Sit Ups
15 Push Ups
15 Military Press 45/15 (Push Press without knee dip )
Skill:
3 Bear Crawls (the width of the gym)
WOD: "Surrender" (Monday from Crossfit OTG)
21 Thrusters 95/65
400 M Run
18 Thrusters
400 M Run
15 Thrusters
400 M Run
One person per group can switch the run to a 400 M Row. The row is what was as prescribed for the workout, but sadly we only have one. Rock, paper, scissors to see who gets the rower.
Here a nice reminder of what a great thruster looks like.
CrossFit Thrusters from Darryl Pierce on Vimeo.
Did this yesterday but substituted 400M row for the runs.....it was great. The best is my abs are sore today, me cheeks too....and I don't mean the ones on my face!
ReplyDeleteMarybeth should row due to her foot issue.
Good luck everyone. Doug.......are you blogging?
(it's casey)
ReplyDeleteSUPRISE!! finally commenting!
couldn't see darryl's video, but found it on youtube... will be good to get lots of practice on it today.
awwwwwwww yeahhhh. blogin it up! See isn't blogging fun!
ReplyDeleteIf blogging is cool, then call me Miles Davis!
ReplyDeleteHahahahha. Yes...Miles Davis it is! Loving the energy at the workouts. Shout out to Terry Maher's push-ups. Form is flawless. She's the top prospect to win the February 20$ gift card! Caleb, I think we should post that move I showed Mary Ellen today. Where you lay on your stomach and lift your arms and legs up. Call it..."feel the squat." Glad to see everyone starting to "get it." psyched!
ReplyDeleteThanks for the compliment, Doug. I did not anticipate getting stronger so quickly. It was good having you there to show Janice and I how to do the Thruster correctly. It is so easy to botch up these movements.
ReplyDeleteWhat gift card????? It's on Terry Maher!!!!!
ReplyDelete