3 sets
5 Burpees
5-10-15 Sled Shuttle
r/r – 2:30 min
+
3 sets
20 KB Swing
250m Row
r/r – 3 min
+
3 sets
5 max effort Slam Ball
1 max OHD Toss
Sprint 100m
r/r- 2:30
———————
Here is a video for all those travelers. A good example of an alternative WOD at a hotel gym.
*some language so not work/family safe
Rope Climbing Skills
+
Griff
Run 800m
Run 400m Backward
Run 800m
Run 400m Backward
+
100 Lunges AFAP
YOU ARE KIDDING ME. I was planning on doing Griff WOD today on my own. It is WRITTEN in my calendar.
♫ BOLT and I were made for each another… ♫
Bleep blop bloop bleep CTRL-ALT-DEL ….rebooting… REALLY! Matt .. REALLY! 
hahah let’s get it everyone!
Awwee Maaaann! …I’m gonna miss this one!? dang it! oh well…life must go on!
Anyway, I will be attempting the WODs at a hotel in Disney World for the next 6 days…I wonder if they will have rings and Oly plates…hmmmm. maybe a rope to the ceiling?
See y’all next Thursday!
Oh Michelle, that’s too funny!
It’s hard running backwards and then again forwards!
I got 15:07 (with a potty break hah! I almost wet myself again)
And 2:15 on lunges
Turkish Get Up Practice
Kipping Practice
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21-15-9
CTB Pull Ups
Overhead Squats
Compare to 8.25.11
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Mobility WOD
I picked a good day to miss. But i did do 4 rds of 400 meter run and max rep toes to bar at CMS North. good workout whenever you can’t make it to class
Power Clean 2-2-2-2-2
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Back Squat 1×20 – Compare to 8.29.11
AirDyne 20 calories
Run 800m
Love all of these pictures! Rachael did a great job!! And as much as I hate missing the Air Dyne today, I will be at Airrosti. See you all tomorrow!
From memory!! sorry guys keep forgetting
115-135-165-185 (1) – 165
time: 6:25
155, 165, 175, 185(1), 185
Probably should’ve done more weight on the squats. Only 145. Cass did 165!
This was a tough one, especially after being out of my routine for a couple of weeks!! Great job everyone!
Uh….yeah…traveler wod. If the guy that has been in the xfit games year after year looks like he might die after the wod, it will prolly hospitalize me…and wuin our whole wacation. Ok…what the heck, I’ll attempt it tomorrow!
the sled shuttle ruined me.
can’t wait to try it again.
aaaand thatnk god I didn’t vomit.