Tuesday, January 4, 2011

Wednesday January 5, 2011

7 rounds of:
7 Kettlebell Swings 2 pood
7 Ring Rows

Warm Up:

Skill: Muscle Up Transitions.


  1. that was hard.
    rx'd at 13:58 or something like that.
    did i mention that was hard?
    and that the 6am class is coming for everyone? hahaha

  2. Tim is on FIRE. Rx'd HSPU for all rounds. I saw the sweat stain after questioning a couple. Great job!. Shout out to Claudia super strict with her HSPU on the box.

    Tim is right. The 6:00 A.M group is really starting to come together.

    P.S Saw you upside down there KYM.

  3. 10:50 I think.

    45# KB
    Small band assist for HSPU

    I think Ring Rows and Burpies fall under the same "suck-ass" category when done in multiples.

  4. Day 2 of S&C program...

    Power Cleans 5x3 @ 155# for all sets

    3x Max Reps Ring Dips: 15/10/7

    Then a quick WOD:
    3 rounds for time of
    10 Burpees
    5 Box Jump Overs, 24"
    2 Deadlifts, 225#


    ...I think I might have read the number wrong when I wrote down that WOD, because the deads were super light for so few reps.
    Ah well. I'm feeling great today. Strong, clear and healthy. I attribute it to eating super strict Paleo again. I LOVE IT!

  5. 9:10 was my time Rx'd HSPU and #50lb KB. It was so bad actually, I thought the KB's would be a lot worse then they were. Overall I really enjoyed this WOD. I am feeling a little under the weather today, I think maybe because of the lack of sleep, but muscle wise I feel ok. I also worked on my muscle ups, didn't get as close as the 4th but I just couldn't keep my hook grip that well, I realized when I got home that my forearms and wrists are all bruised and pretty raw :(