WOD – METCON – GORUCK D6
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
Tab x 2R
DYNAMIC JUMPING JACKS
(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
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
Posted on 12/29/2011, in GTfit - My Training and tagged crossfit, Goruck Challenge, Spartan race, Strength and conditioning, strength and endurance, urbanathlon. Bookmark the permalink. Leave a comment.