Thursday, 16 Dec, 2010

Posted by Mandee on December 15, 2010   |   11 Comments

25 foot down-and-back run, 1 burpee
25 foot down-and-back run, 2 burpees
25 foot down-and-back run, 3 burpees
25 foot down-and-back run, 2 burpees
25 foot down-and-back run, 1 burpee
Then, KB swing practice


Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

10 minute squat test! try to at least make it longer than you did last time!

Post time to comments.


Enlarge image

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

11 responses to “Thursday, 16 Dec, 2010”

  1. katieg says:

    WOO-HOO Gina and Beth make the picture of the day!!! Lookin’ good ladies!!!

  2. tracey says:

    YAY! Ladies:) looking forward to this hero wod! We all should do our best to conquer it!!!

  3. tracey says:

    mainsite photo is awesome too! Gina, I think you could go topless while working out as well. Heheheh…. maybe on a tropical island….not Huntsville???

    I love that the (UNISEX) Ladies class is on website photo.:)

  4. Ramsay says:

    What a difference 10 yrs makes… As the sun came up during the 6am class, the sky was purple and pink and I thought, wow thats beautiful!

    Back in the day I despised the sunrise b/c it meant the party was over and I’d probably have a hangover in a few hours.

    Today, the WOD was so horrible, with all due respect to Witten, the sun rise was the highlight of the morning. A different perspective in life. 🙂

    Scaled 1/2 reps, 30 min cut off 4+28

    Love the pic btw- nice to have met you ladies earlier in the week.

  5. Justin says:

    3+200m at 30min cutoff

  6. Penelope says:

    23:35 (Scaled to 1/2 reps, 16kg, 20″ box, 10# wbs)

  7. Kyle Mosier says:

    21:48 scaled to half reps and 1.5 pood KB – that was plenty punishment for me.

  8. KLowe says:


    wow….a well written and informed article about exercising. I think this is one of, if not the first up to date and informative about exercise.

    Sounds to me like the author has “drank the kool-aid”

  9. katieg says:

    26:17, scaled to 1/2 reps.

  10. Patrick says:

    23:44, 1/2 reps
    Screwed up and did the run as the first movement of the 4th round…