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.
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.
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