Wednesday, September 10, 2014

Complete as many rounds as possible in 20 minutes of:
10 burpee box overs
30 squats
Accumulate 60 seconds handstand hold
Handstand-scale with feet on a box or dumbbells overhead.

Optional: 3x5 muscle up transitions on low rings


  1. Happy Wednesday!

    Staying Strong like our mascot The Eagle! Team Domination is Dominating!!!

    I have completed 160 burpees of our 1000(500)burpee I see it slow and steady finishes the race..........haaaaaaaaaaaa

    Great OHS!!! Lookin Good!!

    Have a great day!

    Strong Starts Here!

  2. Great morning! Great workout! Great coaching! Great athletes! That is all.

    1. I couldn't have said it better! :-)

  3. I'm a huge wuss. Only managed 50 burpees after the WOD.

  4. I started the pull up progression yesterday with 2L pull ups, then 1, 1, 2, 1 negative L pull up. Looks like a really good workout today - looking forward to it! Did 100 burpees this morning.
    Go Team Domination!

  5. I did the 5:00am WOD it was a good one.
    I finished
    Box over burpees 6in box
    Doggies (instead of squats)
    Handstands on Box

    B-Egg casserole (eggs,sausage,onions,bell peppers,sweet potatoes and black olives)
    snack nuts
    L-Grill Chicken on lettuce & mixed veggies
    D-Baked Fish & mixed veggies
    Lots of H20

    Team Domination............we got this!!!!

  6. WOD was good. I had a tough time loosening the soreness, but felt way better after working out. I think I would have been worse if I laid in bed instead of attending the 5 a.m. On that note, I only managed to finish 6 burpees last night... FAIL.
    And... I am still eating lots of good food. My day is busy, but I am managing to eat. :)

  7. WOD: swimming x2
    will do some burpees tonight
    B: eggs, bacon, sausage
    S: almonds, apple
    L: left over crockpot dinner (chicken thighs, tomoto, broccoli, sweet potatoes, and a can of coconut milk for added fat!)
    S: another apple and almonds
    D: leftovers again

  8. Active rest day - 3 rounds of 1,000 m row + 10 burpees (Shaun, we're at 288 burpees, and no I didn't feel ambitious enough to do 12 more :))
    strict CTB (knee tucked) 5-4-3-4-5
    ring dips (between CTB) 5-4-3-4-5

    Go Team Pride!

  9. Great work team domination

  10. WOD 5+40.

    Team Domination!