WOD 12/3/10

Sand Bag Get UP– AMRAP in 10 minutes

5 RFT of 40 K.B. Swing/20 Push Up + Samson stretch 30 seconds each X 2

3 RFT of 20 each Weighted Step Ups/ 10 each Renegade Row/50 Flutter Kicks + Upward Facing Dog 30 seconds each X 2

Sand Bag Run 3 Laps around the block (same weight as Get Up)

5 replies

coachcanadan says:
12/03/2010 at 7:20 PM

First workout all week due to the fact that I moved on Tuesday. Apartment is still full of boxes, but after five more hours of work today, I finally have all my new Ikea furniture assembled! Feels good. Anyway, today was tough because of the break.

AMRAP in 10 minutes of 16kg KB Turkish get Up: 17 reps / arm
4 RFT of 40 x 24kg KB swing, 20 pushups: 9:59
3 RFT of 20e weighted step ups, 35# / arm – 10e 35# renegade rows – 50 fultter kicks: 14:57

My grip was seriously suffering by the end! All those KB swings! Anyway, I’m hoping to get back into the swing of things by next week, once I’m all unpacked and my life is somewhat back to normal!

Coach Dan
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Jason J says:
12/04/2010 at 12:02 PM

Warmup
45lb Sand Bag Get UP- AMRAP in 10 minutes = 32 reps

Workout
3 RFT of 20 each Weighted Step Ups/10 each Renegade Row/50 Flutter Kicks
=16:57 w/16kg K.B.

4 RFT of 40 K.B. Swing/20 Push Up = 12:08 w/20kg K.B.

Sand Bag Run 2 Laps around the block (same weight as Get Up) = 7:34
Reply
Cory O'Brien says:
12/04/2010 at 4:49 PM

Warmup
45lbs Get UP- AMRAP in 10 minutes = 28 reps

3 RFT with 16kg KB:
20 ea Weighted Step Ups /10 ea Renegade Row/ 50 Flutter Kicks
=16:59

4 RFT with 20kg KB:
40 K.B. Swing / 20 Push Up = 12:08

45 lbs Sand Bag Run (2 Laps around the block) = 7:32

Thanks for pushing me Iz!
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Head Coach says:
12/04/2010 at 7:47 PM

TGU- 45 l bs 33 reps
3 RFT with 16kg KB’s:
20 ea Weighted Step Ups /10 ea Renegade Row/ 50 Flutter Kicks
=14:23
4 RFT of 40 20kg K.B. Swing/20 Push Up = 8:00
Sand Bag Run 2 Laps around the block 45lbs = 9:06
Your welcome Corey. You guys did ya thang today!
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Chrystie O'Brien says:
12/05/2010 at 10:36 AM

Warmup
20lbs Get UP- AMRAP in 10 minutes = 20 reps

3 RFT with 15 lb DB:
20 ea Weighted Step Ups /10 ea Renegade Row/ 50 Flutter Kicks
=14:15

4 RFT with 16kg KB:
40 K.B. Swing / 20 Push Up = 11:23

25 lbs Sand Bag Run (2 Laps around the block) = 7:30

Thanks for the pep talk during the run. I got the inspiration I needed to come in first! Thanks Iz.
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