[youtube=http://www.youtube.com/watch?v=owWBgFL46f0&fs=1&hl=en_US]
5 Rounds of
- Run 400 Meters (touch back of gym wall)
- 10 Kettlebell Swings (70 / 53)
- 7 Handstand Pushups
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Feel the burn!
Alex, Finn, Molly and I are all back in Colorado and it is pretty fine to be here. We did this yesterday morning:
Two man team, both did the full run, swapping the 30# ball back and forth as needed, other movements split as necessary.
800m run w/30# ball
50 One legged 10″ barrier hops
50 Medicine ball pushups – one hand on the ball
50 Squats
50 Pullups
50 Med ball cleans – 30#
50 Med ball sit up throws to each other – 30#
800m run w/30# ball
22:00
THEN!
The birthday barbell mile! We had two ladies with their 40th birthdays within the next couple days, so welcome to the suck!
1 mile walk with barbell of your choice, I did 135# and it was pretty amazingly awful. Took me 24:12
One of the birthday girls dragged a Prowler with a total weight of 175# for a MILE! Took her an hour, but she never quit!
awful prowler pull haha. miss you guys!
16:48 (53#, 3 abmat HSPUs)
19:32, 45# kb
18:00 (35#, 3 abmat HSPU)
thanks Landon for the grip advice on Kettleballs — finally able to move above 25#
ah ha Kettlebells
a nice, round 20:00.
35# kb
19:42, 53# KB, 1 abmat
18:49, 53# swings
17:10 35# KBS, 24″ Box w/20kg plate HSPU
17:42 rx
3-3-3 Deadlift 315-345-355(1) – too much flying and not enough lifting!
3RFT
10 Double KB C&J – 53#
15 30# ball slams
20 20″ box step ups with two 53# KBs – these were terrible!
200m run
15:06
16:37, 35# kb, box handstand pushups (24″ box + 20k plate)
Fell off the box during the second round. Dignified.
14:13 RX
16:43. 53 lb KB, 1 ab mat.
20:48 Rx….most hspus completed in a wod
badass!
18:32, 36#, 3 abmats
16:45
45# KB swings
Red/Red band HSPUs
18:32 (45#, 2 ab mats)
17:24 / 45#
21:29 – 35#, box hspu
Sadly, I did run the whole way (other than to the back of the gym) and I was still lapped by 3 people. This WOD was a whole new level of suck! SOME day I WILL conquer running.
17:03 (500m row, 45#KB, 24″ box HSPUs w/40kg)
Incidentally, rowing was a TERRIBLE sub when the rest of the WOD was KB swings and HSPUs. Ugh.
Did anyone else watch the link that immediately followed Landon’s awesome workout video?
the hawaii chair thing? i love how they say you can do work using that thing – i’d have a hard time keeping myself from throwing up.
Oh. my. god. It’s like the love child of a office chair and a floor waxer.
hahahaha @ hillary
Why not just play pool; it is probably a harder workout and the table is right there …
The Ellen video after that is pretty excellent too.
17:24 (25# KB, Box HSPUs)
16:09 (sub 53# russians and 15 pushups)
18:37
35#, sorry-looking hspus using 2 abmats + 5 kilo plate
18:24
45#, 2 Abmats
17:44 (35#, box HSPU)
14:35 (53#kb)
Sick dude!
18:50 (15#, box hspu) should have gone heavier kb’s
17:35, 53#, 2 abmats.
15:45 35#kb, 2 ab mats
@ home 16:53
19:32 (35# swings, 24″ box w/ 40kg)
15:11 – rowing, 45#, 1 ab mat
OOPS! mistake!!!!
WOD- 16:45…not the above
35#kb, 2 abmat
24:06, 35# kb, 24″ box w/ 20kg plate.
@Home
17:15 (45# KB, 1 abmat 1.25″)
Saturday make-up
20:37 (53#, 1 abmat)
yup still a slow runner (but KB swings all unbroken!)