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Swing-Flip-Jump
By cynthiabrown | July 14, 2009
Drew and the tire at 7AM!
WOD: Divide the class into 2 teams then complete the following number of reps multiplied by the number of athletes per team.
200 Double Unders
100 KB Swings (55/35)
45 Tire Flips
Team Politano 5AM
So, for example the teams at 5 AM had 5 athletes per team so the reps to complete for time were…
1000 Double Unders
500 KB Swings
225 Tire Flips
Everyone had to contribute to each of the 3 exercises.
The total time was then divided by the number of athletes to give the approximate time per athlete.
Part of our New Skills week….
…the Tire Flip…
Timmy
Colleen
Danielle
CB aka MOM
Payton
Diana
Denise
Holly
Welcome Back Matt!!
Team Wadsworth
This picture NEEDS a Caption! Any ideas?
Topics: Cynergy Central | 13 Comments »
July 14th, 2009 at 10:21 am
That was a great – FUN work out! Dan Politano – Great 5am Coaching!
I remember the days I needed assistance taking the spare out of the trunk – WHO KNEW!
And that last picture is priceless – “Got Balls – CFW’s do”
July 14th, 2009 at 10:28 am
I have so many potential captions for that last picture, but none of them are even remotely PG rated, so I will keep them to myself
This was a fun one!
July 14th, 2009 at 10:30 am
Mom, today’s workout was a total, complete 100% BLAST! Loved it!!
July 14th, 2009 at 10:31 am
More WODs like these please!
July 14th, 2009 at 10:48 am
I love getting dirty with the 5am crew! Me and Jill make one nice set of balls huh! Nice and even
Can’t wait to get dirty some more!!
July 14th, 2009 at 11:30 am
verry nice WOD..Chip and Erin..amazing on the doubles!!
Need a sprinkler/hose….
July 14th, 2009 at 11:51 am
“Gooooo, Dan!! Dang, Suzie, these pom poms are HEAVY!!”
July 14th, 2009 at 2:12 pm
Picture reminds me of the “Tea-Baggers” of our last Bootcamp!!
Miss you guys — keep up the great work!!! You are all looking very strong and determined!
July 14th, 2009 at 3:02 pm
“Bowling anyone”
July 14th, 2009 at 3:37 pm
Robbio, I TOTALLY bowl like that; with the big balls anyway! (Terrible at picking off that one lonely pin, tho)
July 14th, 2009 at 3:58 pm
We miss YOU, John!
July 14th, 2009 at 6:41 pm
Jill ~ Sorry, I added weight to the pom pom’s due to we are 20 years out of out High School Cheerleading days…And a little stronger..
I think todays WOD has me still Smiling Quietly to Myself ~ (SQTM)! LOVED it!
July 14th, 2009 at 8:17 pm
Well done today, Team Politano! You guys were awesome. Coaching was too easy, since you were willing to get down and dirty, and work you butts off! Love the pompom’s….p.s don’t forget 5am cleaned out the dirty water from the tires for the rest of the classes