WOD 2/18/12
WU- 3 RNFT of: 10 Games Standard Push UP/10 Gymnast Squat (wall squats)/10 Strict T2B/10 GHD Back Extensions
Push Press– 2/2/2/2/2 (Max Effort)
2 Rounds of: Row 1k (hold splits to within 5 seconds of each other); 4 min rest between efforts
[youtube http://www.youtube.com/watch?v=nfF1du_ftCc&w=440&h=253]
Great workout today.
I joined Ryan and our friend-from-out-of-town, Jack, today at the 11:30 am free class. What fun!
While everyone else was running around the block with med-balls, I did a 400 m run with my mini. 😉
400 m run => 2:53
This includes the time it took for me to stop and speak with two men who asked how far I was running and then said, “God bless you!” Ha!
21/15/9 of: Ball Slams w/ 10# / Baby Burpees => 5:27
Baby Burpees are: one jumping air squat plus a wall push-up. I’m gonna be sad once I have to do real burpees again. Baby Burpees are awesome.
1/2 Tabata Box Step Ups => 10 / 10 / 9 / 9
I used the 12″ box plus a 35# plate.
1/2 Tabata Cat-Cow Holds
30 Wall Ball FT w/ 12# =>1:14
(32 weeks + 4 days)
I joined Ryan and our friend-from-out-of-town, Jack, today at the 11:30 am free class. What fun!
While everyone else was running around the block with med-balls, I did a 400 m run with my mini. 😉
400 m run => 2:53
This includes the time it took for me to stop and speak with two men who asked how far I was running and then said, “God bless you!” Ha!
21/15/9 of: Ball Slams w/ 10# / Baby Burpees => 5:27
Baby Burpees are: one jumping air squat plus a wall push-up. I’m gonna be sad once I have to do real burpees again. Baby Burpees are awesome.
1/2 Tabata Box Step Ups => 10 / 10 / 9 / 9
I used the 12″ box plus a 35# plate.
1/2 Tabata Cat-Cow Holds
30 Wall Ball FT w/ 12# =>1:14
(32 weeks + 4 days)
God Bless this Box!!! After MIA for almost 2 weeks, actually had tears to be back with Coach Tammyli and Coach Israel… There is no where else that I’d rather be!
Beautifully designed Welcoming WOD today, thanks Coach Israel… Absolute Genuis!
Warm up: 400m run
3 RNFT: 10 game style push ups, 10 gymnastic squats, 10 swinging knees to elbow, and 10 ghd back extenstions. I really appreciated that Coach Israel really wanted everyone to focus on our technique and form… So helpful to pace yourself and try to make yourself more in tune with your body to make sure each movement effciently. Thank you so much Coach Israel for encouraging us to be more concious.
Push Press: fun working with Jess P and Haley… 5 sets of 2 @ 45/50/55/60/65 Thank you Coach Tammyli for stepping away from your hectic schedule and cheering everybody on with your beautiful smile, you’re the best!
1000k row round 1- 5 min 29 sec round 2- 4 min and 46 seconds
congratulations Sensei on your first bar muscle up, I’m always so proud of you!!! Thanks Jeff for working with Sensei…. And I know he pushed up at the end bc of Coach Israel standing right there watching and cheering him on… Can never express the gratitude and love that I have for that. Was inspiring to watch Mr. Elite Coach Iz himself knock out like a gazillion unbroken! Chris V. you’re doing great on working with
the bar muscle up… I’m sure Jess is very proud
overall a wonderful experience as always! I <3 CF 718
Think Muscle Ups are hard?
http://www.youtube.com/watch?v=4kr_clMKczI
Think Muscle Ups are hard?
http://www.youtube.com/watch?v=4kr_clMKczI