Warmup
3 rounds
5 Handstand Pushups
10 squats
15 Back Extensions
WOD (Weightlifting, Gymnastics, MetCon)
10,9,8,7,6,5,4,3,2,1 reps of:
Heavy KB Swings(2/1.5 pood)
Jump Lunges
Push Press (135/95lb.)
We'll probably have to run a couple of heats at the 1145 class. I know everybody is anxious to get at the heavy end of the kettlebells....
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This took longer than I thought it would.
ReplyDeleteAs Rx'd
15:11
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ReplyDelete0500: CFE WOD - Tabata run (more of a familiarization than a workout--no incline, about a 7:30 pace)
ReplyDeleteGymnastics Warmup (Advanced)
Upper-body pressing
5 sets of:
1. Headstand push-ups x 3 (3 mats)
2. Advanced frog stand x 10-12 seconds
Legs
3 sets of:
1. Pistols x 5 (each leg, alternating) (9, 15, 18 lbs)
2. Glute-ham raises x 5
3. yesterday's WOD:
Front Squat 95, 125, 135, 145, 155
8 rounds in the "AMRAP"
Doesn't look like I'm going to make it today--I've got to get a FRAGO out ASAP.
Yep, nobody showed today, so I knuckled through it solo. Not scared.
ReplyDeleteI did however fail to flip my watch around, so about the 4th round I think is when it stopped. I was smoking through it though, and probably would have been around Matt's time, probably a little less since I scaled the Push Presses down to 115. But that #8 KB got heavy. Quick.
Aaron