Thursday, October 25, 2012

Friday 121026 Christine

Looks like we are ready for a good crowd tonight to head out the MHS and watch coach Ollie and the Sharks chomp Fillmore.  Game time is 6:30pm...  if you attend the 5pm WOD- we will finish up a little early, close up the gym and head out to the high school.  Let's root the home team on under the lights in West Malibu!
Jason- father to 2 current SHARKS- goes heavy overhead for reps.
Friday WOD: class times at 7, 9, 10am and again at 3 and 5pm.  
Romanian deadlift (3 warm up sets, then 3 moderate weight sets at increasing weight)
Benchmark GIRL WOD
3 Rounds for time of:
500m row (first round everyone rows,  start in waves if necessary...then you MUST row if one is available, if not- SDHP with KB for 50 reps at 24/20kg)
bodyweight deadlift, 12 reps
21 Box jumps (24/20")
Post time and scaling to journals/chalkboard.


  1. The nanny cam strikes again...Did you guys know Ollie's D has posted back to back shutouts? No pressure:) Lee said he can suit up at free safety if need be. The 100m sprints made him feel 16 again.

  2. Ollie knows better... nose tackle matches up better with my elite 13.5 speed. Plus the fact that today is the first day I have been able to walk since Wednesday. Walked right into 36 body weight dead lifts. Awesome. Good luck Sharks. It's never the coaches fault, it is the execution.

    Jason --- Are those just three 10kgs on each side?