Cool way to enter the weekend? Pack a lunch... and as always, mods are the smart way to fine tune this for yourself. Swearing on the double unders is, as always, optional!
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Nice moves Joe!
For those of you coming in tomorrow morning, bring a bike. One that you and a partner can share (leave the fancy toe clippy things at home.). We will have a loaner or two but it may not fit your "look"; i.e. tassles etc...
If you can't ride a bike, that's okay. We won't have a tricycle or training wheels but you can row. And bring a helmet if you need one; you know who you are.
Loved/hated the work out.
Fun but hard 26:03
26 kb forst ten then 36 kb next 20.
15 pound db as I could not find 20 pounders.
Green band for pull ups.
Posted by: Chris B | September 09, 2011 at 21:19
31:54 seemed longer!
box step ups, bench dips, kb 35#, db hang sq 20#, wall ball 12#, 9 rope pulls & alot of misery!
Posted by: Janice | September 09, 2011 at 20:53
And for Saturday, I'm bringing Ole Betsy!. She's been with me since 1987, was part of Chris and my first date, and has logged over 1000 miles, including 2 Rosarita to Ensanada rides.
She's red, ruddy and ready for a ride.
Posted by: Suzie | September 09, 2011 at 20:22
Another day, another mod.
8:57 pull ups with green bands, 10" box jumps, 10# dumpbells, 25 and 35# KB's, 10# wall balls and rope pulls.
All that said, I love WOD's like this.
Posted by: Suzie | September 09, 2011 at 20:18
19:06
Mods: 35lb KB's; 60 singles jumps; 16lb wall balls.
Jud: It's simply amazing how a photo can make you look good.
Posted by: Joseph Aihara | September 09, 2011 at 18:49
20:41 wish I could say rx'd but those damn ring dips get me everytime! When will I learn?
Posted by: Angela | September 09, 2011 at 15:56
20:51 rx'd
Posted by: Mike R | September 09, 2011 at 13:52
Jud your too kind.... I look forward to your comments daily!!! And I will say... I make the back brace look sexy....
25 walking lunges
400m run
25 ring dips
400m run
25 K2E
400m run
25 KB swings
400m run
25 sit ups
400m run
25 back extensions
400m run
25 squats
There may have been more... I forgot....
Posted by: Blair "Broke Back" Gabler | September 09, 2011 at 12:11
Oh, one more...
Nice Rope Climbs Jules..not bad for an endurance athlete!
Posted by: Jud | September 09, 2011 at 10:58
Oh Fiddle-sticks Betsy!!! You'll just have to make that &%$#er of a WOD up on Monday.
16:11 rx'd
Chris, I tip my cap.
I will continue to berate and cajole Blair "Broke Back" Gabler on this site to be smart in her "active rest"!! Halo braces are not so sexy.
Finally, wondering just how long Joe held that pose!
Posted by: Jud | September 09, 2011 at 10:55
Awesome job Joe!!
Posted by: Mariah | September 09, 2011 at 07:47
Noooo...I'm going to miss this one! Shoot..I was hoping it would boot to Saturday, love the chip away ones & even better when we're allowed to curse! :)
Posted by: Betsy | September 08, 2011 at 22:13