WOD 3/20/13
8 Minutes of Back/Hip/Shoulder Mobility
A- WU- 5 Minute AMRAP of: 5 Burpee/5 Strict Chin Up/5 K2E/15 Air Squat
B- Stone or Keg Ground To OverHead- 10 Minutes Max Effort
C- Stone or Keg Grace= 30 RFT of Stone or Keg G2OH (HAP)
D- 5-10 Minutes HandStand Walk Practice
Hey Iz, Tina, John, Bailey…this is the website I was talking about yesterday for grassfed/antibiotic free/hormone free meats. Cheaper than a CSA and Whole 30 approved. Free shipping. Handling fee of $7.50 regardless of size of order (order must be a minimum of 75lbs).
http://www.grasslandbeef.com/StoreFront.bok
Thanks Ann- I’ve actually visited their site before.
KB class this morning was a good one.
WU- 5 min AMRAP 5 burpees/5 chin ups/5 box jumps (20″) 5 rounds+2
KB Grace (12kgx2) 5:02
3 min rest
FT 100 banded KB swings- I used red band and 16kg- 6:02 (these seriously took the wind out of you)
3 min rest
Seated KB press 10×4
8kgx2 for 10
12kgx2 for 10
12kgx2 for 5 8kgx2 for 5
12kgx2 for 5 8kgx2 for 5
100 KB russian twists (12kg) no clue what my time was
8 Minutes of Back/Hip/Shoulder Mobility
A- WU- 5 Minute AMRAP of: 5 Burpee/5 Strict Chin Up/5 K2E/15 Air Squat
5 ROUNDS
B- Stone or Keg Ground To OverHead- 10 Minutes Max Effort
120lb stone
C- Stone or Keg Grace= 30 RFT of Stone or Keg G2OH (95) 5:12
D- 5-10 Minutes HandStand Walk Practice
About 15 feet
Loved the kegs – there is a bigger idea here. Bierobics? Octoberfit?
Warm Up –
2min DU’s
5 burpee box jumps 24″ & 5 Strict Chin Ups – 5rds + 5 + 4
Stone or Keg GTOH – Stone 75/95/120/120 Keg 70/90
Stone GTOH Grace @ 95# – 5:36
Was gunning for you D! Nice effort today with the 5:11 time!
2 min double unders: 46
5 min AMRAP: 5 Burpee box jumps/5 strict chin up (box assisted)
4+5+2
Stone G2OH: 45/75/95
Keg G2OH: 30/50
Stone G2OH Grace @ 75#
5:10
Handstand walk practice