WOD 7/21/14
8 Minutes of Ankle/Hip/Shoulder/Back Mobility
A- WU- 3 Rounds of: 200M Run; Rest exactly the same amount of time it takes to complete 200m
Notes: Do not deviate more than +/- 3 Seconds/Try not to come out the gate too fast, the point is to be consistent.
B- 3-5 Minutes WU TGU/kb OHS/ kb Swing + Arnie= For time- With a single Kettle Bell: 21 Turkish Get-Ups Right Arm/50 USA K.B. Swings/21 Overhead squats Left Arm/50 USA K.B. Swings/21 Overhead squats Right Arm/50 USA K.B. Swings/21 Turkish Get-Ups Left Arm -45 Minute Cap
Notes: If you have never used a 2 Pood Kettle Bell today is not the day to start! Please scale weight on the K.B. to something challenging but appropriate for you.
Post your scores to the Whiteboard.
Arnie- 12kg TGU/16kg OHS/20kg KBS
22:51 (that is 3:30 sec faster than when I did it in November and I used a heavier KB for OHS). TGU still suck horribly in high reps!
Ouch. 29:46 this time. That’s about the same difference as Tina, but in the opposite direction.
My downfall was starting off with the intent to do the whole thing at 24kg. Dropped down to 20kg & 24kg swings after 10TGU and the rest went much more smoothly, but the damage was already done.
Damn Dave- that would have been tough to sustain that weight for TGU. ..that’s no joke. I agree, once the damage is done it’s hard to recover. I almost lost all will to go on on the last 21 TGU..I really wanted to quit this one
I had a chance to hit up the Oly WOD this afternoon.
500m row – 2:13 + 2RNFT of 10 each/ duck walk/sot press/kangaroo squat/ BTN Thruster
bTK snatch doubles – 20k/25k/30/35/37/35/35
Squat – triples – 115/125/145/165/165/165
3/3 each TGU/ KBS OHS 16k/20k
O man – we are moving next week. I’m freakin out.