Max rounds and reps in eight minutes of:
4 Handstand push-ups
Heavy Kettlebell swing, 8 reps
12 Abmat situps
Post rounds and kb weight and HSPU scale to comments.
Feb 162010
Hey Guys, welcome Kelly to the WOD classes, and Sarah to the OnRamp program!
We missed some workouts due to snow this week. Hopefully there won’t be much more of that!
Good work this week! Gotta work on that KB clean form!
Love and Pain – A couples WOD:
Either Row 300M or Overhead walking lunge (m45lb, w25lb) twice length of box.
(lunges start when the row is over)
50 Box jumps
50 Kb swings (m35lb,w26lb)
50 KTE
50 Pullups
Either Row 300M or Overhead walking lunge (m45lb, w25lb) twice length of box
(lunges start when the row is over)
Whoever rows first does lunges last and vice versa.
50 total is for the couple. Both contribute (one at a time) to total.
Congrats to Nicole and Mike – they won the gift certificate for dinner at Simkos Grill!
Feb 132010
KettleBell complex-
(don’t put it down until end of round)
5 rounds for time. Go for a heavy Kb.
One arm swing 5/5
Clean and press 5/5
Goblet squat 10
Split squat 5/5
High Pulls 10
One arm row 5/5
Two arm swing 10
Up to 1 min rest and start next round.
Post time and KB weight to comments.
Tabata Bottoms Up!
Tabata protocol = 20 sec work / 10 sec rest
Pushups – 8 rounds with rest in the UP (or plank) position
AbMat Situps – 8 rounds
Squats – 8 rounds with rest in the BOTTOM position
Keep track of lowest rep count per each round. Score is total of lowest reps.
All you thigh slappers please post score to comments! lol!
Feb 102010
Shovel snow for time!
Post times to comments!
Feb 102010
Deadlifts
5.5.5.5.5.5.5
Concentrate on form – not max weight. As soon as your form breaks down back off the weight to maintain it.
Post weights to comments.
Chris at 335lbs
