Happy Monday everybody! Thanks for everyone who brought kettle bells and dumb bells out to the park on Saturday. We had a fun workout with them! Here it is:
Team WOD:
5 people to a team. As Many Rounds As Possible in 15 minutes of the following excercises:
Squats
Push-ups
KB Swings
Run 400m
Rest
Here's how it works: Team member one takes off running, while he/she is running each of the other team members are performing one of the excercises. When TM1 returns, they go to rest. Rest goes to Squats, Squats to Push-ups, Push-ups to KB Swings, KB Swings to Run. The idea is to perform as many reps as possible while the runner is out. Upon the runners return each team member states the number of reps complete of the given excercise to the next teammate. Example: TM1 completes 37 push-ups, when TM2 takes over they will start counting at 38...39...and so on. The score is the total number of all reps of all exercises complete in the 15 minutes. Sounds easy no?
Monday's WOD:
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
See comments for scaling and post times.
Picture: Thanks to Ron for helping us out yesterday to get the Pull-up bar supported. It took a full day, but will be well worth it when the wall doesn't come crashing down. We're going to be some kippin' fools!
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4 comments:
Big Dawgs and Porch:
as Rx’d
women - 65#
Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
women - 45#
Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps
women - 25#
Buttercups:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps
10-25 pound Hang Powercleans, 7 reps
10-25 pound Sumo Deadlift High-pull, 10 reps
75# 6 rounds -
then 1:47 - 400 meter
5am...fasted state...had not eaten since 5:15pm previous evening. Had however consumed two 12oz. beers between 9:30 and 10:30pm - 7 rounds as rx'd
Someone on the CF Forums noted that this WoD deserved a name (which it certainly does!) and they were calling it "Sweet Humble Pie." Seems fitting! How one bar can humiliate in so little time.
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