Thursday, 12 February, 2015

New member Cece getting after some ring dips. Look out for this one folks, she is strong! Welcome Cece!

Workout of the Day:

MWOD:

Trail Leg Hip Extension Opt. 2. (2 Min Each, pg 336)

Global Gut Smash (3 Min Each, pg 296)

WOD:

Complete the following for time:

1 Kettle Bell Swing

9 Toes to Bar

2 Kettle Bell Swings

8 Toes to Bar

7 Kettle Bell Swings

3 Toes To Bar

6 Kettle Bell Swings

4 Toes to Bar

And so on, continuing this pattern until:

9 Kettle Bell Swings

1 Toes to Bar

Extras:

10 Frames of Rower Bowling:

On the rowers, try to get as close as possible to pulling exactly 100 M

Keep a running total of every meter either over or under 100 m and perform that many seconds of plank hold.