168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Thursday 12/11/14

December 10, 2014


2 Rope Climbs

75 Sit Ups

2 Rope Climbs

Row 75 Calories

2 Rope Climbs

75 Double Unders

2 Rope Climbs

75 Plate Lunges 45/25

2 Rope Climbs

75 Sit Ups

45 Minute Cut Off Time

 Advanced Training 

Rest Day

About the Author
  1. Allan Reply

    “Intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation.” – Greg Glassman

  2. Meghan Reply

    ^^^^”Shoot me now!”- Meghan Fleck

    • Mase Reply

      hahahahhaaa Is that towards your husbands comment or the wod? lol

      • Meghan Reply

        You know the answer to that Mason! Although I did accidentally sleep in this AM

  3. pauls Reply

    26:45, 6 floor ropes, 15# plate, 30 du/120 su
    Thought the lunges were the toughest part.
    Made up some time in the row. Great effort at the 8:30 and 9:30 classes.

  4. Erin McGee Reply

    25 or 26:I5, I forget. Did rope modification from ground to stand and 3 x 30 sec plank holds for sit ups, rest rx. Fun wod! I miss climbing the rope.

  5. Kelly Cook Reply

    29:31 Rx. Got really slow going up the rope for those last 2 climbs, but I made it!

  6. Ann workman Reply

    I couldn’t make it in today but did a modified one at home. Sit ups150 , double unders 150, lunges 150. No weights and no rope climbs.

  7. Andy Mathieson Reply

    21:28 Rx

  8. Liz Reply

    26:39 cargo net climbs (2-2-2-1-1), & a mix of single & double unders for about 2 minutes

  9. Bushy Reply

    Chasin’ Andy – he rows very fast. 23:13Rx.

    Not a bonus workout today – but it was a bonus to workout with one of my best friends Kelly Cook!

    Kelly – so cool.

    • Andy Mathieson Reply

      I pride myself in my rowing seeing how it’s one of the few things I excel in. It was fun having you push me though!

  10. Kelly Cook Reply

    BFFL Bushy!

  11. Mark Reply

    Everyone loves Kelly:) Awesome day at C3!

  12. Chris Massi Reply

    28:33 struggled with third round of rope climbs.

  13. Traci Bushy Reply


  14. Traci Bushy Reply

    20:18 rx. Not 2. Lunges were hard!!

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