Thursday, March 4, 2010
Tabata:
1. Switch Lunges
2. Back Extension
3. Box Jump
4. KB Swings
Coach’s notes: Box jumps are to 20″. Guys use 1.5 pood and gals 1.0 pood for KB swings. Post total reps for each exercise to comments.
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Way to go Krista!! Awesome!
Great fight - well done - congratulations Krista.
Congratulations Krista! Way to go!
Great job Krista, love the comment at the end!!!! You worked hard for that.
Way to go Krista, I can’t believe how strong you are!!!
Today WOD
Rick
SL 18/17/15/15/14/14/14/14 = 121
Back Extensions 81 total
Box Jumps 5/8/7/8/8/8/8/8/9 = 69
KB 1 pood 9/9/9/9/9/10/9/10 = 74
Grand total 345
Adelle
Started with Back Extensions 15/14/13/13/11/11/11/11 = 99
Box jumps 4/5/7/7/7/7/6/6 = 49
KB 1 pood 6/5/7/6/4/6/7/7 = 48
SL 12/12/12/12/12/12/12/15 = 99
grand total 295
Thanks Michelle and Colin for the push.
Fantastic job, Krista!
Total Sweetness Krista.
Love the flutter kick at the end!!!!
CONGRATS!!!!!!
i think this wod was designed to break me… 95/114/66/40=315. i had thought i would get to box jumps and go!- nope they were soooo slow after BE’s. 1st round of KBS- 1!
stacey smoked me… 115/119/60/72=366.
great WOD
Way to go Krista! Your strength and determination are amazing!
Way to go KP! Sweet!
Switch Lunges 15/15/14/14/13/11/13 =109
back ext 18/16/16/15/15/14/12/15 = 121
box jumps (20″) 11/10/9/9/8/7/7 = 68 (yuck!)
KBS (1 pd) 8/8/8/7/7/8/7/7= 60
Total 358
thanks guys - sure have to fight for those MU’s!
wod: started with box jumps 12,9,10,9,8,8,8,8=72
KB’s: 9,9,9,9,9,9,8,9=71
SL’s: 12,15,12,12,12,12,10,13 (yikes, my legs were giving out on me!)=86
back ext’s: 16,15,15,12,12,12,12,14=108
Total: 337
nice work everyone!! Audra, great job!
Great muscle up Krista! Nice fight for the finish.
SL 19/19/17/16/17/17/13/14 = 132
BE 13/13/13/10/10/10/9/8 = 86
BJ 8/8/8/8/8/8/8/8= 64
KB 7/7/7/7/5/5/5/5 = 48
Total 330
I think some of the KB swings were not full range of motion.
Brett, that workout was PURE EVIL!
SL: 21/21/19/15/14/15/13/15 = 133(ouch)
BE:14/16/16/15/15/12/11/9 = 108 (could have used a walker to get to the box)
BJ:0- felt really messed up after the BE- I couldn’t jump safely/0 see previous comment/6/6/6/7/6/7 = 38
KB:7/6/lower back felt terrible..did not keep track of the rest but it was around 3 each round - except for the last round where I had some pressure around me to keep going - I appreciate that!
Thanks DJ for the great coaching and for the help with K2E.
I think I need a few days off.
CONGRATS KRISTA!!!! Great muscle up!
Congratulations Krista
SL’s: 18/16/13/11/12/12/12/12 =106
BE’s: 9/14/12/10/12/10/10/10 =87
BJ’s: 3/10/8/8/8/9/9/9 =64
KBS’s: 8/8/8/9/7/8/8/8 =64
321
SL’s: 19/15/13/13/12/13/11/14 =110
BE’s: 12/14/14/14/12/12/12/12 =102
BJ’s: 3/8/7/7/7/7/8/7 =54
KBS’s: 3/6/5/6/4/8/5/8 =45
311