Tuesday, 26 MARCH 2013
Announcements - well there is a chance that there will be a considerable amount of snow...let's hope not! If it happens to be CODE RED, then make up the WOD later. We will meet in the '62 Room.
Equipment required - dumbbell or kettlebell of appropriate weight
Warm-up and instruction - Matt will take the group through kettlebell clean and press and Adam will demo the other movements. Everyone will get a chance to practice each movement.
WOD -
4 rounds for time
12 x kettlebell clean and press (53/35: alternate arms, so 6 reps per arm each round)
24 x push-ups with alternating shoulder touches (scale = standard push-ups)
36 x sit-ups (APFT standard except with feet unanchored)
NOTE: For push-ups with alternating shoulder touches do a standard push-up and when your arms are fully extended, lift one hand and touch your shoulder, that is one rep. With each rep, alternate the hand with which you touch your shoulder.
NOTE2: Scale weight as needed to maintain intensity.
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9 comments:
11:53
Had to swap out the 53lb kb for a 40lb dumbbell. Otherwise, RXd.
That was a smoker!
ouch! That was tough and my arms will have a nice bruise thanks to the kettlebells!
After the first round I had to scale to a 35# kettlebell for the clean and presses for the left arm. I kept right arm at 53#.
13:20
Thanks to Matt for the coaching tips on the KB cleans, it really helped my form and made the movement much easier than what I was originally doing!
survival swimming. schedule is insane today. maybe i can make this up later today
16:12 with 55lb dumb bell. The KB didnt feel good when it would come crashing down on my arem. I had to do push presses, too.
Aloha,
Good job by everyone this morning.
As Rx'd: 14:05
Those are the hardest set of sit-ups and push-ups I've had in a while.
Went in for round two (different WOD, "Cameron" on the CF website).
For time:
50 Walking lunge steps
25 Chest to bar pull-ups (had to kip)
50 Box jumps, 24 inch box
25 Triple-unders (did a 6 to 1 ratio, so 150)
50 Back extensions
25 Ring dips (had to use bars in Hayes)
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents
Got 18:04
Cash-out:
10 Hayes loops, alternating with medicine ball/no medicine ball (6:38)
IOCT (4:00)
The IOCT probably took it too far since there was no energy left at that point.
Nate - you are an animal! Cameron looked tough! Save some energy for tomorrow and beyond!
17:06 ish
Almost as RX'd (push press/jerk versus press)
Then succeeded in popping my elbow in a straight arm bar during combatives A hour. Will unfortunately not being doing deadlifts tomorrow morning.
16:47
That was a lot harder, and took a lot longer than I had planned on.
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