Wednesday, July 20, 2011

Posted by on Jul 19, 2011 in WOD | 8 comments

15 mins – Warm Up

15 min + WOD

800 Meter Run
21-15-9
Wall Balls (20, 14)
Kettlebell Swings (70, 50)
800 Meter Run

At end of WOD – Mobilize and Stretch as a group.

Post scores and comments

“Great minds have purposes; little minds have wishes. Little minds are subdued by misfortunes; great minds rise above them.”
Washington Irving

8 Comments

  1. Two runs in two days and my knees are shot. Lots of ice and foam roller time in my near future 🙁

    WOD: 19:05 Rx’d
    Actually the KBS were @55; ladies, the handle on the 55 is narrower and wasier to hold onto than the #50 🙂 thanks Nick for pointing that out!

  2. Ya two runs in two days sucks, wallballs also suck….

    Getting my KBS weight up, got up to 45 today

    18:25

  3. My calves felt so rough today. It’s been a while since I actually hit one of the running WODS, so yesterday’s wreaked havoc on me. I was going to go in and just work on Snatches and front squats today, but decided to do the workout at the last minute.

    WOD: 16:25 as Rx’d I know I need to work on stringing the wallballs together a little better, but more than that I need to work with that big bell.

  4. 13:37 with 16lb Wallball & 55lb Kettlebell

    Post-WOD: 8 minutes of Ankle/Calf Mobility

    I bought some FatGripz and finally got to try ’em out today just for fun. My 1RM Deadlift is 350lbs with a normal barbell.

    I only completed 7 reps at 130lbs before my grip gave out!

    I only got up to 190lbs as a “FatGripz 1RM” – a 46% decrease!! WOW!

  5. 12:35 did a few wb’s with the 16lb ball and all the kb’s with the 60.

    Good times in the summer heat!

    I did no fatgripz.

  6. 13:43 for the WOD with rowing subbed for running, a 10 lb med ball, and a 30 lb kettlebell

  7. WOD- 11:59 @Rx’d

    Great night for running and swinging Kettle Bells around!!

  8. FYI This WOD is called Spider Zombie at CFNE.