Sunday, January 24, 2010
Part 1:
As many rounds as possible in 15 minutes:
15 Unbroken KB Swings
15 Unbroken Back Extensions
Rest 5 minutes
Part 2:
3 Rounds for reps:
AMRAP Knees to Elbows
Rest 60s
Coach’s notes: Guys use 1.5 pood for KB swings, gals use 1 pood. Post rounds + reps for part 1 and reps for knees to elbows for part 2 to comments.
ok, super fun wod! thanks Brett
Part 1) 14 rounds KBS + 3 back extensions
Part 2) 16/1/12
(*note to self: round 2: do not attempt to switch grip in mid air… unless of course you are Brett*)
Nice work Aud & Brian! where are all the 9 am regulars????
Part 1) as rx’d 10 rounds + 3 KBS
Part 2) as rx’d 17/14/10
now off for a 2 hour run with the Dog, his favorite part of the weekend!
RX
Part One: 8 Rounds + 2KB
Part two: 11, 10, 8
Could have done better!
Adelle as rx’d 7 rounds – had to take a bathroom break in the middle which definitely affected my number of rounds.
Rick with 1 pood 9 rounds plus 15 KB
K to E = Adelle 9/7/6
Rick did sit-up work…
Krista – WOW you did amazing! Wish we had be able to see that! Good work.
As Rx’d for the first time with KB. 8 Rounds and for the K2E 3/4/4. Yikes. But I did do Kip pull ups for the first time today 2 x 3 reps. Well done everyone.
Jenni, Congratulations on the kipping pullups!
Chantal or Todd:
Can you clarify the homework for the Barbell Targeted Training.
You mentioned OHS and dips for Day 2. Is it 5 RM max? What is Day 3?
Jeff
In class we did one of the homework groups, so for this week do the class section and for the other homework section yes please add OHS and Dips to the blank spot. Same reps and set all week-5 x 5. Treat the dips the same as today-use a band on the dip station if you cant do them on your own yet and add weight with your progressions if you can–Ring dips would be harder than the dip station. Thank you!
Great class everyone!
7 rounds even as rx’d. 18+11+14=43 k2e’s- knees touch elbows every rep.
holy crap krista + deathracer!
note to self on KB swings… had to rest around 8 or 9 reps on KB swings but did not let go of KB/break sets. grip was determing factor on k2e’s- kept regripping at “float” at top of movements.
As Rx’d (except 15 45# goodmornings for back x)
10 rounds + 11 KBS
K2E – 20-12-10