Thursday, 12 February, 2015

11
Feb

Thursday, 12 February, 2015

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

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.

1 Response

  1. kelli

    3:41- subbed Russian swings 44#, GHDs
    did the reppy free squats at 135#; 2 min plank (didn’t keep track of my penalty sec on row)