RX THE WOD

This Thanksgiving weekend the best of college basketball teams will descend on Atlantis for a new tournament called Battle 4 Atlantis. As a result I finally saw more activity in the gym. At 6am some UConn players and staff showed up for early intervals. Haven’t seen the other teams there yet. The box jumps and wall balls really annoyed management… On a sad note, the poolside bar that sold frozen protein drinks last year reverted to pure alcohol.

WOD “Bahama Mama”
As many rounds as possible in 20 minutes:
– 10 Pullups
– 10 Situps
– 10 Box Jumps
– 10 Plyo Pushups
– 10 Knee lifts
– 10 Clean & Jerks (70lbs)
– 10 V-ups
SCORE: 4 rounds

The Atlantis gym is never as busy as the all-you-can-eat breakfast buffet. That must be the vicious obesity virus at work. The fitness club costs the same for a week as just one breakfast. Still few takers…

Metcon
10-9-8-7-6-5-4-3-2-1 of:
– Pullups
– Situps
– Pushups
– Toes to bar
– Squats
– Dips
TIME: 22:30

Atlantis has probably the better of all hotel gyms. There are free weights, lots of dumbbells and even a jump rope. It just makes no sense to me to have over 30 treadmills when you can run outside in the caribbean sun on the beach…

Warmup:
– Knee to elbows
– Double unders
– free handstands
– butterfly pullups

MetCon: (from the Hopper Deck)
3 rounds for time:
– 40 push presses (60lbs – there was no 65…)
– 30 squats
– 20 dips
– 10 double unders
TIME: 15:10

Arrived on the family trip to Atlantis. After China this is the perfect place to treat the jetlag… With all the travel, today became a skill day with short bursts of time trials…

Skill
Free handstands – 10x
Double Unders

MetCon
2 minute maxes of :
– pushups: 63
– situps: 55
– burpees: 23