Friday, March 25, 2011
A1. KB Swings – 15 reps X 5 sets, rest 0s
Notes: Stay relaxed and consistent, breath and find rhythm.
A2. Burpees – 10 reps x 5 sets, rest 60s
Notes: Keep these fast.
B. DB Split Squat – 8-12 reps/leg X 4 sets @ 3010, rest 90s after both legs
Notes: Keep proper tempo, chest up, and increase load per set if you reach 12 reps.
Coach’s notes: Use 1.5 and 1.0 pood for KB swings. Post notes for A1 and A2 and loads for B to comments.
Important Note – The last of the Kipping Seminars is this weekend! Visit our online store to register.
I think there’s a number missing from the 0 for the rest during KB swings. Or else just do 75 straight reps. Which is it??
Maria – you do the 15 KB swings then go striaght into the burpees, then rest 60 secs
(A1/A2)
1. 55s
2. 56s
3. 51s
4. 49s
5. 53s
B. worked on kippin to save legs for ski touring. Got my first 2 kips in a row 🙂
this workout looks gnarly. was going to take today off but guess i have to come in inw 🙂
A1/A2)
KB as rx’d
59s/66s/70s/73s/71s
B) stuck with 10# very sore glutes and hami’s
8/8/9/8
Thanks Laura and Colin
Thanks, Char.
A1/A2 as rx’d
66s/72s/76s/85s/94s
B. 8 w/ 15#
6 w/ 17.5# for the other 3 sets – left leg weaker than the right even though I’m right-handed
Congrats on the kips Char …you are on your way! I do not beleive that I have seen anyone who does burpees faster than you 🙂
A1/A2 – as rx’d 50secs/49/53/53/53
B. did 4 x400m row sprints @ 85%- 1:37-1:44 (yuck)
Thanks Brett! good wod! (Nice burpees Kev!!)
A1/A2 – .7 pood 1:04/1:14/1:12/1:22/1:29
B – used 10lbs per hand for all sets. 8 reps.
Great class, thanks Brett!
A1/A2 as Rx’d – 55/60/66/69/72sec
B – 15#x12/17.5#x12/20#x10/25#x8
Thanks Brett!
A: As rx’d, total time 10:20 = 6:20 working = 380 s = 76 s avg, best was 61 s.
B: 12.5/15/17.5/17.5 – barely got 8 reps last round
A1/A2. 4:52 working time, a close second to “Old Guy’s” 4:30
Skipped B, dont want to have sore legs for tomorrow
Thanks Brett
A1/A2: as Rx’d 🙂 64/66/70/73/77sec
B: 12.5×10/12.5×10/15×8/15×8
We were right Sarah! TT Strength is working, used 1 pood, all sets unbroken!
Fun WOD, Thanks Brett!
Thanks for the push Mike…it is always good to have competition from the young guns:)
B. 25 x 10/30 x 8/35×8 ( sort of)/35x 8 with dropped weights at 6 on the right leg…could not believe how fast my heart was beating from the split squats. Thanks Brett for keeping my tempo honest …I was sure that my one, two , three count was correct 🙂
Good luck to all those doing the competition WOD
A: as rx’d; 1:14/1:11/1:17/?/ 1.20
B: bw/10/12.5/15
Thanks Brett and, 5:00 class.
A: 56/ 56/ 56/ 54/ 57 seconds
B: BW/ 12.5/ 15/ 20 x 10 reps
A: Pushed the KBs down for all sets to help speed them up. Pushed the pace on the burpees.
B: 35x3sets/40x8Lx6R
A1/A2: 5:00 mins working time.
B: BW/20/22.5/25
C: Bench press 5 sets x 5 reps with Alvaro 185/205/215/220×4/220×3
Good push Alvaro! T-Law, Ryan, thanks for the help with the butterfly pu’s tonight!
A. Can’t remember times b/c I didn’t write them down
B. All at about 10 reps, 12.5lbs. Tough but fun!
Thanks Brett and Colin!
A1/A2 .7 pood first four reps, .5 pood on the last (times?)
B. 8 reps, 10 lbs weights
Fun class Brett and Thanks to Karen for your help, it was great to meet you!
A. 1:16/ 1:17/ 1:18/ 1:19/ 1:24
B. 10 rep @15lbs / 12 rep @15lbs / 8 rep @20lbs / 8 rep @20lbs
Thanks Brett!