1.11.14 "Grizzly Gomes"

January 10, 2014

HAPPY BIRTHDAY

Garret “Grizzly” Gomes

ZbfQMmZh3MRa58q0.jpg

FITNESS

“Grizzly Gomes”
part 1
5 Rounds
10 Deadlifts (135,95)
10 Push Jerks (135,95)
part 2
Row 1000m
part 3
100 KB Swings (53,35)
part 4
10 Turkish Get Ups (53,35)

There is no rest in between parts 1-4

COMPETITION

Active Recovery/Mobilize/Rest Day

SUNDAY’s WOD

Metcon
“Grizzly Gomes”

part 1
5 Rounds
10 Deadlifts (155,105)
10 Push Jerk (155,105)
part 2
Row 1000m
part 3
100 KB Swings (53,35)
part 4
10 Turkish Get Ups (53,35)

Strength (after the WOD)
7×3 Overhead Squat – heaviest

EXTRA CREDIT
(choose either Strength or Endurance based on your weaknesses)

ENDURANCE
Make up any Endurance WODs from the week

STRENGTH
7×3 Overhead Squats – heaviest

Comments

comments

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  1. elaine Reply

    this looks exciting

  2. big joe Reply

    Nice way to start my day. Glad garret likes the same stuff as me. Good to see Mark back as well. Good luck this semester young$. WOD 19:45 with 155 and 53# KB for both.

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