1.26.2012

01/25/12 by | Blog, WOD | 9 Comments »

Warm Up:

CFCDA+

DB shoulder pre-hab (instructor-led)

Skill:

Alternate 3 sets of

Crazy Ivan, 20 touches each side

Ring Roll Out, 10 reps

WOD:

“Coffin Nail”

Alternate between:

3x500m sprint on the erg

3×75/50 cals on the airdyne

Instructor led warmdown to follow

9 User Comments } to 1.26.2012 - Share your thoughts

  1. Reply
    Vicki 01/26/2012 at 9:44 am

    Not one to complain but……….Evil! Evil! Never so happy to have a yummy breakfast after this workout.

  2. Reply
    Ivory 01/26/2012 at 10:01 am

    Wholly buckets! Erg and baby…sounds like a ball buster!

  3. Reply
    Stacey 01/26/2012 at 11:49 am

    My legs are still crying and Derek made me scale it so I didn’t vomit or collapse…I don’t think I would be able to climb the stairs if he hadn’t.

  4. Reply
    Jacer 01/26/2012 at 1:51 pm

    I made this workout my beyotch!

  5. Reply
    Wendy 01/26/2012 at 2:03 pm

    I’ve said it once and I will say it again a million times…..Baby is just an F’n bag

  6. Reply
    DVG 01/26/2012 at 8:34 pm

    Smallest class I’ve seen in a long time. Weird…

  7. Reply
    Lauren 01/27/2012 at 9:08 am

    haha darcy….we survived…barely

  8. Reply
    Wendy 01/27/2012 at 10:01 am

    Jon….you are right, it is a short effective ass kickin training! Sucks when it is going on, awesome when it’s over! :)

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