WOD 3/22/13
8 Minutes of Calve/Ankle/Hip/Shoulder Mobility
A- WU- 3 RFT of: 20 Jacks/20 Mountain Climbers (2 count)/20 Flutter Kicks/15 Air Squats
B- Tabata- Banded Sprints to 12′ Target (cones)
C- Sumo DeadLift- 2/2/2/2/2/2/2/2/2/2 @ 60% (focus on fast lock out); 30-45 Seconds Between Sets
D- 21/15/9 RFT of: USSR K.B. Swing (2/1.5 Pood)/Jump Lunges each leg (9 Minute Cap)
*E- 100 Banded Good Mornings
*=If Time Permits
some of these and some of those.
banded sprint tabata was fun, it was a good stretch on the hip flexor.
Sumo deads 5 rounds of 10 reps at 185#
21-15-9 KB swings and jump lunge- 3:27 I went light at 20 KG
banded good mornings are not fun. Crushed my neck didin’t realize it until now but my hammies are twitching.
21-15-9 KB swings and jump lunge: 6:12 – I think Iz was shouting at me across the box that I missed one of my last 9 kb’s, oops.
100 banded’s: 2:32 – I was too afraid to stop part way, figured I wouldn’t be able to start again, so I hammered them out AFAP. My lower back!
8 Minutes of Calve/Ankle/Hip/Shoulder Mobility
Today’s class was a booty burner- I like it! Not sure if it was best to do before 150 Wall balls though.
A- WU- 3 RFT of: 20 Jacks/20 Mountain Climbers (2 count)/20 Flutter Kicks/15 Air Squats- 6:40
B- Tabata- Banded Sprints to 12′ Target (cones)- 44
C- Sumo DeadLift- 2/2/2/2/2/2/2/2/2/2 @ 105# (focus on fast lock out); 30-45 Seconds Between Sets
D- 21/15/9 RFT of: USSR K.B. Swing (2/1.5 Pood)/Jump Lunges each leg (9 Minute Cap) 4:17 Rx
*E- 100 Banded Good Mornings 3:51
Let’s meet and celebrate Israel’s Birthday.
Brooklyn Bowl
Thursday March 28th @9pm
DJ ?uestlove presents Bowl Train Live @ 10:30