Friday, July 23, 2010
The post-games week comes to a close with a multi-round WOD but not as big as they did Sunday or the Main Site Today!
Strength:
10 sets of 2 reps DeadLift at 60% of 1 rep max
WOD:
4 Rounds
50 sec HandStand Hold
40 Walking Lunges (Total not per leg today!)
30 AbMat Situps (full range: shoulders breaking plane of knees)
20 KettleBell Swings
10 Pushups (with hand release at the bottom)
How did folks like the one arm barbell warm-up?
Nathan went for the 2 pood KB! It did not look like fun after Round 2!
Times:
Heather 17:00
Dave H 17:10
MaryLynn 15:00
Greg 17:55
Corena 16:00
Chris F 16:34
Pete 18:07
Gary 21:12
Carol 19:06
Chris Ga 19:15
Faith 17:55
Nathan 18:24 (2 Pood!)
Monique 19:39
Pam 18:03
Gerry 17:20
rest of folks and times to appear shortly
Here are the evening class times:
Rob 22:05
Jeff 14:02
Bish 18:10 (2 pood kettlebell)
Keith 20:43
Ellen L 20:10
Chris Go. 22:29
Mike 14:45
Scott 21:42
Anne 16:51
Tim 22:16
Kelly 20:12
Ryan 25:56
Amber 18:14
Joey 19:53
Tracy 21:45
Welcome to Ryan who was visiting from out of town. Making his second visit, he got to know everyone a little better – let’s just say he made a good impression (on the floor with a kettlebell) adding 20 Burpees to the workout.
Thanks to Tracey for keeping my time on the handstand holds … I’m blind without my glasses and couldn’t read the clock! I liked the barbell warm-up. Always nice to mix it up and keep us guessing on what’s next and it helped to loosen up the thruster legs from yesterday!
I can’t believe I am missing this
There’s no way I did 50 seconds on the last 2 rounds … it felt like 30 mins, but were likely less than 50 seconds.
Great workout Dave. Left arm, overhead squat highlighted a weak elbow. No more pain, but weak. Any good exercises for that?
Very impressive, Nathan!