Thursday, January 27, 2011

Jan 27, 2011 WOD

Movement Prep:

100 ft. walking knee hug, quad stretch w/arm reach, leg cradle, lateral lunge (moving)

Side plank with hip abduction, 5 reps

Prone plank with opposite arm/hip extension, go for 10 reps of 5 second holds

WOD:

"Helen"    Three rounds: 400m run, 21 kettlebell swings, 53#, 12 pullups

Let's drop the hammer on this!

 Now that's composure

 I feel sorry for Jordan's opponents in the ring!


 Is that an expression of pure joy or pain?


 Paula showin the slamball some love


Tuley gettin it done, good technique

3 comments:

  1. 13:08 with a pull up band. Overhead KBs were killer

    ReplyDelete
  2. 10:47 rx'd

    a little slower than last time

    March 2010, 10:32

    ReplyDelete
  3. 26# KB
    pink band pull up
    11:13

    Since I'm training light this week, I held back slightly on the run and didn't go as heavy on the KB. Still got a great workout.

    ReplyDelete