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Closing out the year

Nick | 12/25/2013 | 6

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Well, here we are. One week away from the new year. We’ve been seeing a lot of progress on our goal board, but wanted to give you one last chance to really dig in and put some solid work towards them with a coach around to help. If you don’t have any goals on the board, already accomplished them (awesome!) or just prefer it in general, we’ll be doing 20 minutes of volume training before we get down and dirty with today’s WOD.

STR:
Volume training – EMOM 20
or
20 minutes of goal work if your goal is on the board

WOD
8 rounds
5 pull-ups (or 1 muscle up)
25′ burpee broad jumps
10 kbs
25′ burpee broad jumps

6 comments for “Closing out the year”

  1. Daniel LeMoose says:
    December 26, 2013 at 11:11 am

    Volume training: 2 strict HSPUs completed successfully!
    Next time I’ll go for 3 EMOM.

    WOD: 15:46 with pull-ups and 2 pd KB
    I did belly button to bar in the first round. Second round was chest to bar. Then regular butterfly after that.

  2. Donne says:
    December 26, 2013 at 12:48 pm

    Goal Work: Clean and Jerk 105# PR

    WOD: Baseline 8:04 (Green & Red)

    Thanks JT for knee to chest drop tip rather than thinking of hips. If this Saturday I can get CJ 115#, I’ll be content.

    I did Baseline WOD because it was my first trial WOD a year ago today. I didn’t record my time but think it was 6:30 something with 20″ box and green and blue bands.

    This time around tried for regular push ups and green band. Yeah on push ups but failed on pull ups. JT said before I got to pull ups I was under 6 minutes. So got my first 2014 goal on my list and happy with my progress 🙂

    630 good on you to come back after Christmas and doing burpee broad jumps, totes magotes!

  3. Niki Brown says:
    December 26, 2013 at 8:43 pm

    Goals: squatted 205# at noon today. Bailed at 210# and 215#

    Apparently I had 1 HSPU writen as a goal. Well I did 2 kipping HSPU for volume training today. Guess the shoulder focused stuff works! 🙂

    WOD: 15:32 20kg kettlebell

    Damn that was hard! Almost barfed!

  4. damien says:
    December 26, 2013 at 9:35 pm

    Goal: 10 step handstand walk, not there yet. Still working on handstand rollouts, but got 4 steps today.

    WOD: 14:43 muscle up/1.25pd, abs hurt after this one.

    And congrats to Amy for getting her goal of 4 strict pull-ups.

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