Wednesday, May 19, 2010

Posted by on May 19, 2010 in WOD | 7 comments

Warm Up

Once around the block at 80% pace.

40-30-20-10x reps of
KB swing
Ball slam
Box jumps

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7 Comments

  1. Strength: Press
    Warmup: 25lb Bar x 5, 25lb Bar x 5, bar x 5, 65 x 3, 75 x 2
    Work: 105 x 5

    1 Lap around the block

    WOD:
    KBS: 50/45/50/50lbs
    Ball Slams with Squat: 16lbs
    Box Jumps: 24″

    Time: 13:09

    2 Laps around the block, in singles

  2. Warm-up
    1 Lap around the block

    WOD:
    KBS: 35lbs
    Ball Slams: 16lbs/14lbs
    Box Jumps: 30″ (two tires stacked)

    Time: 14:02

    2 Laps around the block, singles

  3. KBS: 45/70/70/70
    Ball Slams: 20 lbs
    Box Jumps: 24″

    Time: 16:32

  4. WOD

    2 single laps around block

    KBS 45 lbs
    BALL slams 16
    Box Jumps 29 inch BITCH
    21 something

  5. 1 week of fundamentals + 2 wods in and what do I do? Fall up the stairs and break my 3rd metacarpal. Mike, I’ll be in around 5:00 tomorrow – more to talk options than for a workout.

  6. 12:53
    50lb kb and 20lb medicine ball

  7. Another good WOD.

    I wouldn’t be too concerned about missing workouts with an injury. Mike and Amy are pretty adept (sadistic) in finding nasty exercises to work around issues.

    Can’t do Ball Slams?? Here’s 100 laying leg extensions for ya!