Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
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Wednesday, January 7, 2009
"Helen"
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3 comments:
Big Dawgs:
as rx’d
women 35#
Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
women 25#
Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted, or beginner pull ups)
Buttercups:
3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups (assisted, or beginner pull ups)
Last time this WOD came up my finish time was 12:17 with 35lbs. Intermediate athlete finish time for this WOD is 11:30. I'm going to have to finish under that time for me to up weight next time. :)
T-dub and Momma Wood's warm up:
Stretching
3 rounds
15 abmats
10 OH squats
10 push-ups
10 iron crosses
15 good mornings
"Helen" - Puppy/Buttercup mod
3 rounds for time:
Run 200m
15 KB swings @ 15lbs.
9 beginner pull ups
T-dub - 11:19
Momma Wood - 8:37
S&M - same warm up w/ dips instead of push ups.
Pack WOD: 35lbs. each
Steve - 11:18 PR!
Manda - 11:58 AND rolled her ankle!!! :) Do work babes!!!
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