Wednesday, January 8th, 2014

Hey Folks!

Awesome work on todays WOD – it looked like a BEAUTY all around.  I’m going to have to make one of them up tomorrow for sure.  The gym is looking awesome and it’s nice to see so many people setting goals and writing them on the goal board for all to see (and help motivate you on!)

Sweater order is going to go in soon!  What do we want for the design?  We were thinking “classy” for this round of apparel, so unfortunately triple wolf moon shirt is going to have to wait until the next round.  It breaks my heart too…. but they will come when you least expect it… much like a wolf… or better yet 3 wolves, descending upon you under a full moon…

ANYWAY – Something you will notice coming up for many of the streams are “REST days”.  These are great days to do a light row/swim/run, work on mobility, work on some skills you’d like to develop (so long as that skill is actually a skill, and not something like a 1 rep max deadlift).  But it’s important to take these days to recover, because you likely have a difficult 2-3 days coming up.  Still come into the gym – but work on mobility/weaknesses/and recovery – or take the day off to completely rest, it’s up to you!

Warm up

2 Rounds – 10 “no money”‘s, 10 kettlebell swings (35/25), 30 second squat hold, 10 supermans

Health

Rest/Mobility/Rowing/Airdyne/work on weaknesses/skills

Performance

Rest/Mobility/Rowing/Airdyne/work on weaknesses/skills

Longevity

C&J 2EMOM-10

For time:
Row 1k
40 Squats
30 Situps
20 Pushups
10 Pullups

Mobility:
Stretch – Calves, Pecs, Shoulders
Foam Roll – Quads, IT bands

1 reply
  1. Chad says:

    The only thing that shows more “class” than a triple wolf moon shirt is a quad wolf moon shirt…this is a fact!

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