WOD – MICKEL – GORUCK D11


Dear GTfitters,

I’ll keep it short and sweet.  This was how I use to train during the Muaythai and mma days.  Minus the striking today.  I had to keep it moving.  It’s time to evolve in 3,2,1…..

BOOMSAUCE (noun; a welcome situation or job well done. the highest degree of awesomeness.  Usually used after a great WOD or a PR (personal Record).   USE WORD WISELY! 😉

“The only identity that matters… is YOUR own.
Strong to the soul, fierce in the mind, and unstoppable in your path.
What you believe captures who you are. Make it legendary.”

W/U:
6 min JR

Rest
4 Rds / FT=9:48
400m sprint (incline: 5 / speed: 7.5-8.5)
(10) marine hurdles

rest
20sec x 10sec x 10RDS
Stair run drills
rest
FT=10:45
10,9,8,7…..
Toe to Bar
Hang Cleans (95#)
Pull-ups

rest

SMR – legs (quads, hammies) – OUCH!

VIDEOS:

So after above video I did this for 10Rounds

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About Mickel

Husband, Father, fitness enthusiast. GTfit founder. We often settle and find that moving, even at a slow pace hard. I am here to show you that no matter how slow - PROGRESS IS STILL PROGRESS. #evolve

Posted on 01/04/2012, in GTfit - My Training. Bookmark the permalink. Leave a comment.

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