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WOD 2.09.10
By cynthiabrown | February 9, 2010
Kerry
SKILL Work: Jumping Slamballs
*Hold the ball at chest height, press overhead to Full Extenstion as you jump off of the ground then slam the ball down to the ground with as much force as possible and land in a squat. Keep your head up and eyes forward.
Jumping slamballs are a powerful metabolic conditioner as well as great exercise to help teach the power of the Full Hip Extension…plus, they are a lot of fun!
AMRAP 20
10 Pull Ups
20 Slamballs (20/14)
30 Walking Lunges
Denise
MEL
Vicki
Holly and Suzi
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First Responder Challenge #3
Congratulations to the 6 teams that competed this morning.
East Bridgewater Fire 31.49 …sorry guys, no team shot for you!!
Marshfield Fire 39.46
Hanson Fire 35.00
Pembroke Fire 36.49
Team Duxbury 43.29
Marshfield Police 27.12
*Incredible performances this morning from all of you!
Teamwork, support and determination….loved it!
Looking forward to coaching the rest of of the teams tomorrow!
200 M Buddy Carry
Mike and Brandon and the C2B Pull Up/Thrusters
Rich and Craig with the C2B/Thrusters
Marshfield FD and the 200M Tire Flip
REMINDER: Limitied Training Schedule starting this Thursday…please check the web site….
http://cynergytraining.com/schedule.htm
Topics: Cynergy Central | 5 Comments »
February 9th, 2010 at 1:17 pm
I can’t wait to carry ESPO up the hill! ALONE!
Looks great guys!!!!!!!!! Nice work!
February 9th, 2010 at 5:23 pm
Seeing all those women slamming those balls into the floor with such gusto….hmmm…makes me a little worried! Of course, come to think of it, they do have experience!
February 9th, 2010 at 5:27 pm
Obviously that was just MY comment…although Jan said she REALLY liked that workout today!!! Good thing I did the grocery shopping today!!
February 9th, 2010 at 6:01 pm
Great job today PFD #2 !! Special thanks to Cindy, Don, and Robbio for the motivation.
February 9th, 2010 at 7:17 pm
EBF nice work today at 5am!