Monday, November 8, 2010

Tuesday November 9, 2010

3 rounds of:
30 Kettlebell swings, 1.5 pood
25 Thrusters 45# Bar
20 Pull-ups

Warm Up:
3 rounds of:
20 D/U's
4 Ring Dips
4 Turkish Get ups per arm
5 Box Jumps

Skill: Front Squat. Bar Only

Mobility: Quad, glute.


  1. I died a 1000 deaths today.
    45#/45# - 15:40 or so ish ... but the bands came out for the pullups.

    I demand to learn the secret of the kip ups ... haha...

  2. LMAO, Soon young Jedi soon. Patience you must have to learn the secret of the kip.

    This might be one of those that does not look too bad on paper.

  3. Good job everyone at lunch. Awesome efforts all around.

    Special shout out to Joanne who did all her pull ups without bands -- a first in a WOD for her!! And to Cassandra back for the first time in a while -- hope you're not done in.

    Apologies, I left times and weights on the white board, hope they'll get picked up and posted later.

  4. Man, I'm a wreck haha.

    I have a wierd quad/knee pain from soccer last night, so I skipped the wod (couldn't do Thrusters...squatting kills).

    Sub'd KB Snatches for TGUs in the warm-up, and did 1-leg box jumps to the 24" box. (Only did 4 per round, though...oops!)

    So I programmed my own WOD tonight:

    3 rounds for time of:
    10 KB Juggles, 45# (5/side)
    20 Double KB Clean & Press (25#/hand...should have gone to the 35# KBs)
    20 KB Swings ( straight overhead, as usual for me)
    10 Alternating KB Snatches, 45#

    13:36...About what I expected for a time. Man, was my grip shot!

  5. I did as prescribed for men, I think my time was about 16:45sh.