WOD for Thursday, December 19th

First, don’t forget we’re gonna go to to Moe’s after the lunchtime WOD to get some nosh on as a group.  A few have asked a few questions – how long will it last? Where is it? (Pat) What do I wear? Who is the master of ceremonies? Is it proper to give our favorite coach a present? Look, this is just an informal get together to continue to build our community…stay as long as you want. What you wear is up to you…but I’ll tell you that I plan on being in the same clothes that I just finished the WOD in. (We’ve smelled your stench in the gym…get over it.) There will be no “master of ceremonies.” (What is this, a dining in?) And yes, it’s always proper to give your favorite coach a present. (Kidding…none of you better gimmee nothin’.)

So the PG site has lots of (heavy) squat cleans today.  After the last couple of days…yeah, we ain’t doin that. 

A.) Athlete’s choice:
OHS 5 x 5 @ 70% 1RM

            – or –

“Air Force”
For Time, with a 65/95# bar: 
20 Thrusters
20 Sumo Deadlift High Pulls
20 S2OH
20 OHS
20 Front Squats

Kicker: you have to do 4 burpees EMOM, to include when time starts.

B. (1215ish) Buddy WOD
In teams of two or three:
120 yd Sled move
50 Kettlebell Snatches (35/53)

The weight of the sled will be determined once we get there.  The sled move is any way you want – push, pull, drag…and it’s a team event; you’ll move the sled AS A TEAM.  (3-person teams will have more weight than 2.)  
For the KB Snatches – the 50 per round is what each team has to do, splitting up the work as they see fit. Kicker: only one person working at a time, each person will have their own KB, and if they are NOT the snatcher at that moment, they have to hold their KB off the ground (however they want).

Whoever gets to the lunchtime WOD first, PLEASE secure the sleds – all available.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s