Monday, April 1, 2013

040113

Welcome to the Herd Michael!





















Monday

Warm up

Strength
Hang Squat Clean - Heavy 1

Metcon
Hang Power Clean 135/95
Bar Facing Burpee
EMOTM 5 Air Squats



Tuesday

Metcon
AMRAP 15
10 KB Step Up Left 53/35 20'
10 KB Step Up Right 53/35 20'
10 Burpee Box Jump 20'
*Beginners scale load, and time to 12 min.
**On Step Ups, Kettlebell is held in opposite hand


What you get by achieving your goals is not as important as what you become by achieving your goals. - Henry David Thoreau


Post load, time, or reps to comments


























































4 comments:

  1. Great video guys -- it was so funny I watched it twice.

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  2. Great video this week. You forgot the one where the guy lies about their WOD time. Francesco as the 10lb monster and chalk monster is hilarious!!!!!

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  3. what does GOMO stand for? I get the idea but what does the acronym mean?

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  4. I agree. Love the video. Francesco, man, you have some acting talent. I could not stop laughing at the 10lb monster and the chalk monster. Also Rick, loved the acting on the shave off the reps. I know this was exaggerated to be made funny, but was also to show how ridiculous you look when are "that guy." Well played gentlemen, well played!

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