Max Effort
Skill Work
Med Ball Clean Drills
*Working technique & mechanics.
Pre WOD Sprint Warm up
TEAM WOD – Complete for time
3000m (relay style)*
100 T2Bar**
150 Pull ups**
*Each teammate will do 5 200m sprints. It will be relay style with one teammate doing 200m followed by other teammates. Teams will continue to cycle until each teammate completed 5 200m sprints. WOD is programmed for teams of 3. Distance will be adjusted accordingly if there has to be one team of 4. The team of 4 will be the newest members in that class. This will naturally scale the reps and allow for more rest during the 200m sprints.
**As soon as team completes relay portion, they will complete T2Bar and Pull ups however they wish, but are only allowed to have one teammate working at a time.
Awesome… more shoulders ;-)
High stress, shitty afternoon at work = missed my regular train. Will come at 6 today, not 5.
Sorry to hear it Mike. Craig got tix to the Sixers with my big boys so I’m home with the little ones tonight :(
They got a hell of a game
Great job tonight by the 5pm crew! Felt a pop in my right shoulder during kips…hoping it’s nothing! See how I feel tomorrow morning…
Hope your ok mike
Great job to everyone at 5pm especially Hanna & Justin who never stopped great job!!!
Couldn’t have done it without you buddy. You and Hannah killed it.
Definitely a great workout – everyone really pushed it.
I liked this WOD! Awesome job to all my “new” 6PM friends! I don’t know how, but we had quite the lead after the run with David, Carlo, and I. Somehow, though, every other team blew by us for the rest. We came in last, but got it done.
Hope your shoulder is ok, Mike…I need you for the competition!
Hope your hands heal quickly, Chad!
Star of the day for me was seeing Tracey (Tracie?) (one of the 2) just flying through with great effort at the 5PM class. Nice!
Rest day tomorrow – I NEED IT! My shoulders are hurting and they are injured enough as it is. See ya’ll Friday!
Yeah mike you picked up the slack big-time on the pullups and t2b. i was gassed after all that sprinting.
really wanted to do this workout today! looked like a fun, but can you believe that at 230pm the red cross called me and said they needed me to help save someone’s life today! I got some weird blood and they had a patient in dire need, so i headed down to spring garden street to give it up. they were packing it and shipping it as i sat there devouring candy bars and orange juice. i feel bad about not being able to beat up on mike since he came to the 6pm class. get you next time buddy.
Damn homie!! good job. Talk about doing something important with your day.
Wow that’s pretty cool, pretty awesome you were ready to just go. Pretty jealous you eating candy bars though haha
I think that you did a wonderful thing giving your blue blood to help an anonymous person out!
We now know how you kick so much ass at CFP…you’re really an alien!
Call out the M-I-Bs!!!
Thanks Mike! Karin was the star of our team, she definitely pulled Keith and I through.
With a total of ONE rip and TWO blisters… so annoyed at myself for not taking better care of my hands!!
I think we all did great and Traci’s dedication to working her pull-ups for a little bit after EVERY class has really inspired me to just do a little one a weakness every class.