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Sunday

January 7, 2012 by Beau

LBNC – Week 1

 Hey, we added a new Feeney …. welcome Paul

 

Row 500m

rest 90 seconds

Row 500m

*  25 burpee penalty for a greater than 5 second differential between rows

 

Goat WOD

Come in with two Goats you wish to tackle.  A Goat is a movement you deem as a weakness and would like to improve.  For example, it could be a strength (Back Squat/Push Press), a skill (Double Unders/Rope Climb) or endurance (Rowing/Box Jumps). Pick any two movements and we will create a WOD just for you.

 

If you recently scored a pair of Reebok CF Kicks check out the directions (HERE)

Filed Under: Uncategorized

Comments

  1. MikeG says

    January 8, 2012 at 2:50 pm

    Legs felt horrible on the second 500m row, 1:30/1:41. I still owe 25 burpees. Really liked the GOAT work, OHS are feeling much better. Thanks for the help with the muscle ups Bill.

  2. Brendan says

    January 8, 2012 at 4:10 pm

    I agree, my legs were wasted; 1:37-1:45. Have a feeling I’m going to be hurting the next couple of days.

  3. Bill says

    January 8, 2012 at 6:27 pm

    Great job today to those of you who did things you might usually avoid. To those of you who got some kips today, keep working them everytime you come in. And Mike, I didn’t do anything for you. We knew you could get them strict, just a matter of trying. See you all soon.

  4. Dallas says

    January 8, 2012 at 6:42 pm

    Felt like garbage today and performed accordingly, but had fun as usual. Nice on the MU mike!

  5. akc says

    January 8, 2012 at 7:31 pm

    Wow mike, congrats on the muscle up!

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