Wednesday 7.07.10

Thanks Dani for the new addition, and to Danyel, Jerry, and Dave for your water donations!


Skill WOD: Gymnastics Skill Work (Rings, Rope Climbs, HSPUs). Spend 15 minutes playing on the equipment, learning a new skill, or "repping" out as many as possible in the skill of your choice.

Metcon:
For time:
-25 Kettlebell swings
-Run 200 meters
-25 Toes to Bar
-Run 200 meters
-20 Kettlebell swings
-Run 200 meters
-20 Toes to Bar
-Run 200 meters
-15 Kettlebell swings
-Run 200 meters
-15 Toes to Bar
-Run 200 meters
-10 Kettlebell swings
-Run 200 meters
-10 Toes to Bar

For the workout, use the heaviest KB possible, but the prescribed weights are 44lbs for men, 35lbs for women. For the toes to bar, don't go for speed,go for accuracy touching the toes to the bar every time even if you need to swing or lean all the way back to do it. If you can't complete Toes to Bar, go for Knees to Elbows.

Post skills and time to comments.

13 comments:

  1. This comment has been removed by the author.

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  2. Now you need refrigerator magnets!

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  3. METCON- 19:59

    25kb swings
    200m run
    25 knees to elbows
    20....
    run
    20 ......
    run
    15
    run
    15
    run
    10
    run
    10
    run

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  4. Metcon: 20:25

    Same as Kate, too much to write...

    Where is Anthony & Bill, glad to see Steffanie two days in a row, welcome back Larry.....

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  5. Metcon 22:25. Whoo hoo!! Slowest of the morning :)

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  6. Well after being on vacation in the Bahamas for a week, as well as, not being at the Compound for two weeks I thought it best to take it easy.

    Metcon: front squats @ 185 x 5, then 135lb deep front squat.
    Bench press after five sets of 7 @ 95, 115, 125, 135, 145. then completed one set of three @ 175.

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  7. variations of ring push ups to help strengthen shoulders and upper chest...nice:)

    metcon: 16:50 rx'd Nicole it wasnt that I wasnt listening, it just didnt sink in when you told me to stop...yikes!

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  8. metcon: 18:21

    Two early am classes in a row, whoo hoo! (pr ;)
    Paul, thanks for the kind words on yesterday's blog!! I enjoyed working out with you as well! I won't be back to the early morning classes until next Wednesday...

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  9. SWOD: Practiced HSPU's and ring work, saw some improvement on the rings since last time.
    Metcon: 24:10 ripped my hand open on #20 and barely finished this WOD. I told Nicole I was quitting and she looked at me like I was crazy so I just kept on truckin...

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  10. I'm sad I couldn't make it today but I am sick :( Looks like an awesome work out. Hopefully it is just a 24 hr bug and I will be back tomorrow.

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  11. Ring PushUps
    HandStand 1+17

    MetCon 17:05or15

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  12. 3sets of 6 HSPU

    Metcon: 19:20 (45lb dumbbell used for KB swings since im at work.)

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