400m Run or 50 2xUnders
2 Rds
10 Pushups
10 Pullups
10 Box Jumps
10 Back Extensions
10 Situps
WOD
3 Rounds for time:
20 KB Swings (53/35)
25 Wall Ball shots (20/12)
30 Cal Row
After WOD, complete 50 Hollow rocks
Post WOD time
Result
- 15:01 RX
- instead of hollow rocks, I worked muscle-up progressions -- it's a goal of mine for 2011 to be able to do an RX muscle-up (actually I'm shooting for august, but will give myself wiggle room)
Notes
Note to the wise: it's not a good feeling to go eat mexican food before a WOD, especially after lots of chips & salsa. Lesson learned. It was my mother's day outing & I took full advantage -- but the wod killed me for it. Ugh. The sacrifices we make sometimes..... :P
Dave & me doing KB swings
D & me rowing our 'boats'
wallballs
muscle-up progression (blue band)
No comments:
Post a Comment