W.O.D. Monday 4-8-2013

The CrossFit Games are over for us. As well, the Garage Games too. Look forward to future events. The participation from all was outstanding as well as the performances. Can’t wait to see all the pics. Except for those that Beckie took on the Championship WOD. Praise God that everyone came out safe and sound and represented the CrossFit 2232 with utmost character and integrity.

Now back to some light but real programming;

SWOD – Back Squats 5 x 5

each set is meant to be a heavy working set. get strong.

WOD – 100 Evil Wheels

On the minute you must complete 5 lateral burpees. With the remainder of the minute complete as many evil wheels as possible. Do this until you have completed all 100.

Every 3 minutes perform 60 yard shuttle. 20 down, 20 back, 20 down. Finish the minute with evil wheels.

Evil wheel description – with 25’s on the bar and starting in a kneeling position with hands on the bar; extend out as far as possible then back to the start (butt back) for one rep.

5 Replies to “W.O.D. Monday 4-8-2013”

  1. Teresa: 14:00 with modified evil wheels
    Mike: 10:52
    Sterling: 12:46 with modified evil wheels
    Callie: 14:44 with modified evil wheels

    Wod #2: 3 double unders and two sprints (40yrd) for 15 rds
    Teresa: 45 double unders/600 yrds total
    Sterling: 90 double unders/600 yrds total

  2. I don’t even know what to report….I think I got 21 modified evil wheels, but due to the EVIL burpees, I can’t be sure. But I will say that I can now get myself off the ground faster than when I first started.

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