WOD – METCON – GORUCK D6


Dear GTfitters,

Today we bring in a new potential GTfit Alpha team member who dare to take the BUCKET CHALLENGE.  It was a brutal 2-section WOD today.  Neal and Mike survived and then some.  I was proud of both for their full efforts.  I was weak today but managed to pushed through with bigger loads then both but they managed to catch up to me.  I am very impress with their effort.  Neal definitely has the will and determination to finish.  Proud of Mike as well for pushing very hard even when his heart was coming out of his shirt.   Anyway, here was our WOD.

Evolve in 3,2,1….GO!

DONT BE LATE – PENALTY – (20) BURPEES

w/u –

Tab x 2R

DYNAMIC JUMPING JACKS

mummy walks

butt kicks

rest

Section 1:

AMRAP15

ROUNDS:

(5) 12/24″ box jumps

(10) bicep curls (40#-70#) / (6) Upright rows

(5) back squats (95#/166#)

(10) Hang Leg Lifts / (5) Toe to bar

Mickel: 8R – 24” box, (6) upright rows (97#), (5) Back SQ (166#), (5) toe to bar

Neal: 8R-12” box, (10) bicep curls (50#), (5) Back SQ (95#), (10) Hanging Leg Lifts

Mike: 7R-12” box, (10) bicep curls (50#), (5) Back SQ (95#), (10) Hanging Leg Lifts

rest

Section 2:

5ROUNDS

1mile bike x lvl 7-10

25 crunches or hanging leg lifts

50 yd burpee broad jumps

Mickel (25:57) : 1mile (10-11), (20) hang leg lifts, 50yd burps

Neal (30:12) : 1mile (7-10), (25) Bent knee crunches, 50yd burps

Mike (33:09) : 1mile (7-10), (25) Bent knee crunches, 50yd burps

Videos:

Advertisements

Posted on 12/29/2011, in GTfit - My Training and tagged , , , , , . Bookmark the permalink. Leave a comment.

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s

%d bloggers like this: