Thursday, September 9, 2010

Posted by on Sep 9, 2010 in WOD | 7 comments

Just a reminder of some details mentioned in the Newsletter. If you haven’t read it, please do. If you have read it and forgot it’s contents, ask us… either way, we will make a trip to the whiteboard 7pm Friday night. Don’t be that person…. 🙂

“Helen”

3 Rounds

  • 400 m run
  • 12 Pull Ups
  • 21 Kettlebell Swings (50/35)

Post times and comments

7 Comments

  1. Strength to Start:
    1R @ 90% Back Squats
    Warmup: 45 x 5, 45 x 5, 95 x 5, 145 x 3, 195 x 2
    Work: 240 x 1

    WOD:
    Scaled a bit on this to test out the shoulder:
    Kettlebells were 40lbs, 45lbs, 45lbs; Full swing

    Time: 10:59

  2. WOD 11:45 as RX’d.
    Pull ups are still my angry goat but will improve with more practice.
    Greg did lifts previous to the WOD and still tore it up! Great Job Greg!

  3. 11:34

  4. 12:50 as Rx’d

  5. 18:27 as Rx’d…

    Really need to work on kip timing.

  6. 11:56 modified to do at home….
    8 burpees & 21 sit ups

  7. ….annnnnnnnnnnnnnnnnd I believe we have an addict with Leah! 😀

    Already doing WODs at home!! Great job taking that initiative!