WOD 4/13/14
8 Minutes Hip/Back/Shoulder/Wrist Mobility
A- WU- Tabata- USA K.B. Swing (24/16kg) + 400M Run
Notes: Scale weight according to ability/Run as soon as the Tabata ends/Record # of swings and time to complete 400M Run.
B- 10 Minutes of: Kipping T2B Practice
C- Thruster- 3 Rounds of: 20 AFAP (95/65); 3 Minutes Rest Between Rounds -18 Minute Cap
D- Annie= 50/40/30/20/10 RFT of:: Double Unders/Sit Ups -10 Minute Cap
http://youtu.be/TX3qgBN_wf4
Got to work with Dan Bailey I mean Mr. Adam Cohen today.
WU- 500m row 1:49
Tabata kb swings @70lbs -72reps
1/2 tabata ghd sit ups weighted 6lbs-32 reps
Push press heavy single -165
3rft of 20 hspu/21 toes to bar
11:11
This started at a deficit of 45lb plates the first round then to deficit of 45 plates with ab mat the second round and last round was regular hspu
Annish 50/40/30/20/10 RFT of double unders/hip extension ~5:40
Chinese planks both prone and supine for max effort. Worked up to a minute
Are you sure you should be doing DU’s?…
It felt good. We will see how I feel tomorrow.
A) Tabata USA K.B. Swing @24kg (83) + 400M Run (1:42)
B) 10 Minutes of: Kipping T2B Practice
C) Thruster – 3 Rounds of: 20 AFAP (95lbs); 3 Minutes Rest Between Rounds – 10:17
D) Annie= 50/40/30/20/10 RFT of: Double Unders/Sit Ups – 7:20
Aw!! Just saw this photo!! 🙂
We’ve been busy moving and being sick. We’ll be back at the box soon! Soon!!