Announcements - We will meet in the '62 room at 0530. We will see you then!
Equipment required - if you are game for the cash-out, then bring a towel, swim-suit, and change of clothes; for the WOD, grab a kettlebell on the way in.
Warm-up and instruction - Start with your individual warm-up, make sure you warm-up your shoulders and back...they will get quite a work-out today! Matt will take the group through kettlebell swings and I will discuss handstand push-ups. I will take everyone on the run portion of the WOD.
WOD -
AMRAP 10
Run 200 meters (down the hall long hall, touch the wall, and back)
21 x kettlebell swings (53/35)
7 x handstand push-ups (scale = 2:1 hand-release push-ups or 1:1 elevated pike push-ups)
Cash-out: Partner swim max distance in 10 minutes. One person swims down and back (50m; 1 lap) and then tags out with partner. No diving authorized - both stay in the water the whole time. Use whatever stroke you'd like and go!
Post number of rounds complete, partner's name, and number of laps complete to comments
7 comments:
going to be finally maxing out bench tomorrow morning. then i think i'll join the crew for the post WOD swim workout afterwards.
Just didn't work out today with trying to get the lift in.
3 rounds. First round, everyone was still using the 53lbers so I used the 72 (?), did Russian swings. All my handstand pushups were kipping.
I had to scale to pike HSPU, the kipping were taking me longer than desired. 4 full rounds plus 15 KB Swings. That was fun, but I would have like less KB swings - keep the intensity up and really increase the rounds.
3 rounds + 25 meters of the run as rx'd. HSPU were tough in rounds 2 and 3.
For swim - I was without a partner, but swam and rested and equal intervals and completed 6 laps (300 meters). I hate swimming.
3 rds + run + 5 kbs.
Switched to piked push ups round 3.
Hit a bench PR this morning @ 210#
swam with john. think we got 6 and a half rounds.
Traveling...staying in a hotel, so I changed the 200-meter run to a stair loop of the hotel.
I started out doing it as an AMRAP 12, but changed to 3 RFT b/c I wanted to finish the third round.
14:08
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