WOD 01/24/11

2 RFT of: 20 Double Unders/ 20 Sit Ups

Good Morning– 12/10/8/6 (M95;F45) + Bent Over Row– 10/8/6/6 (M95;F45) + Upward Facing Dog/Camel Pose

Kettle Bear Complex– With two kettleBells perform 1 Clean/1 Front Squat/1 Push Press/1 Push UP/ 1 Renegade Row each arm. Perform 5 sets then 30 seconds rest X 3 RFT

6 replies

Head Coach says:
01/24/2011 at 12:20 PM

2 RFT of: 20 Double Unders/20 Sit Ups1:47
Good Mornings/Bent Over Rows= 95lbs
Kettle Bear Complex=2;16kg K.B.s did 5 rounds cause I felt great.
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coachcanadan says:
01/24/2011 at 1:49 PM

2 RFT of 20 DU and 20 situps: 1:40
Good mornings/rows = 95lbs
KettleBear Complex = 2x16kg, also did 5 rounds. Fun little WOD.

After class I did some 1.5 pood KB snatching.
AMRAP with only one hand switch allowed:
First try = 34 reps (17/arm)
Second try = 30 reps (15/arm)

Getting better! Saturday should be awesome!

Coach CanaDan
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Marina says:
01/24/2011 at 11:25 PM

2 RFT of 20 DU + 20 Situps = 4:35 Starting to get better on my DU’s, still do them every other one… should’t take long to learn since my ass is KILLING me from being beaten by the damn jump rope.. ouch!!

Good mornings + bentover rows = #45

KettleBear Complex = 5 RNFT
did the first round with 2x12kg
last 4 with 2x8kg

1000m row @ 28pace = 4:50 (and the Row for the Red Cross is 5k? !@#$&&!!!!!)

Iz – really appreciate the stretching we do after.. that’s how I got injured last time I was in FL by not stretching and was out for 2 months. Not letting that happen again!
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Jes says:
01/25/2011 at 8:42 AM

Finishing up the basics class and Tammy wanted me to post on here. We did our first Fran. I used the bands for the pullups but my time was 6:20. The day I can do a pullup on my own I’m throwing a huge party!
Excited to get started into the regular classes
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- Tammyli says:
  01/25/2011 at 9:50 AM
  
  I cant wait, let it be a BBQ !!
  Reply