For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
Josh Everett 4:18, Rob Orlando 5:18, Chris Spealler 5:33, James Hobart 5:45, Eric Magee 5:47, Jason Leydon 5:52, Lauren Plumey 6:32 (135lb squat, 1.5 pood KB), Elyse Umeda 7:00 (155lb squat, 1.5 pood KB). Post time to comments.
This WOD is a Chipper. One time through.
19 comments:
Big Dawgs:
as Rx’d
Women - 155#
The Porch:
For time:
225 pound Back squat, 12 reps
40 Toes to bar
40 Kettlebell swings, 2 pood
Women - 155
Pack:
For time:
155-185 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 1.5 pood
Women -95-115/1pood
Puppies:
For time:
25-45 pound Back squat, 20 reps
30 Hanging Knee Raises
40 Kettlebell swings, 10-15 pound
Toes to bar progressions
Toes to bar legs straight no kip
Toes to bar legs straight kipped
Toes to bar legs slightly bent no kip
Toes to bar legs slightly bent kipped
Toes to bar legs extremely bent kipped
Toes near bar
Toes nowhere near bar
Can’t even move toes in the direction of the bar
Knees above parallel
Knees below parallel
Knees barely move
I’m trying to move my knees up, REALLY, but it looks like I’m just hanging here
I can’t hang on the bar so I’m laying on the ground rolling my legs up towards my head
I hope the above is helpful.
Scaled WOD courtesy of BrandX
we're just going to start calling amber "kristen clever"! she busted this thing out this morning! sub 10 for her! awesome job!
p.s. jason must still be on his honeymoon.....he is nowhere to be found. and i think everyone has lied and made up a girl named jessica. :)
OK Drew you know these short ones get me. This kitty will be there but it may be ugly
Don't worry Kelly. I don't have a whole lot of push lately so I'll pick us up a can of 9 lives tuna fish flavor and we can use that as fuel before the WOD.
i don't understand the 9 lives comment? what am i missing?
Is there a 4:30 class this afternoon?
Amber 9:05 Rx
A team is only as good as their coach and this morning's "performance" was a result of great coaching. I would have been +10 had it not been for Coach Cori telling me to go!
Cori - 9 lives is a brand of cat food that "kitties" apparently enjoy :)
4:30 class is open this afternoon!
hmmmmmm....so Dave and Kelly are calling themselves cats?
Oh wait! Now i see, Kelly said "this kitty will be there."
I got it now! Phew...I swear these roots aren't blond!
Drew is gaming for a sub 7:28
the long WOD yesterday might hurt that.
why sub 7:28? why not sub 7:27?
Drew, this is for you:
http://well.blogs.nytimes.com/2010/08/25/phys-ed-does-music-make-you-exercise-harder/
Why music during a wod can make you better! :)
Drew 6:39 Rx & 7:00 pack 20mins in between.
Cori ,I(Drew) love music and i think it has its place in exercise. but there are limits to the type of music.
But there are limits to the benefits of music, and they probably kick in just when you could use the help the most. Unfortunately, science suggests that music’s impacts decline dramatically when you exercise at an intense level. A much-cited 2004 study of runners found that during hard runs at about 90 percent of their maximal oxygen uptake, a punishing pace, music was of no benefit, physiologically. The runners didn’t up their paces, no matter how fast the music’s tempo. Their heart rates stubbornly stayed the same, already quite high, whether they listened to music or not.
9:08 rx'ed gaming to much need to pick it up. Fun though forearm killer. Z
Didn't need the kitty tuna today. Had the puppy chow instead. Cori you gotta get me on the right chow. Amber, Drew wanted me to do your wod and I told him you would kill me on the squats which is just what happened .
The Carport is getting more structured and I love it. keep it up
13:21. Ugh... Back squats were tough. Did my first 5 on 155, then scaled back to 135. 53LB kettlebell. Cori said when I came home "that's a weak core."
Ugh..never marry a trainer! You get managed at work, coachd at the gym, and told just how it is at home!
oh, dave, but you did so good anyway! i'm proud of you for trying the 155# since your back problem wasn't too long ago. i'm sorry babe! GOOD JOB!!!
Z, 4 less seconds of gaming and you could have had that wod! Man, you are giving ma run for my money. I love it!
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