Welcome to Open Class Kelly!Daily WOD:
5 Rounds:
25 KB Swings
20 Side Lunges
Skills:
Frogstands
Strength Class
Stiff Legged Deads 3x6-8 Reps @ 31X1
B1: Weighted Pronated Pull-Ups 3x2-4 Reps @ 10.0X0
B2: Push Press 3x6-8 Reps @ 31X1
Metcon
Complete:
4x20 Yds (15 seconds rest)
Rest 30 Seconds
4x30 Yds (30 seconds rest)
Rest 1 Minute
10x10 Yd Flying Starts (30 seconds rest)
*Take 10 Yds to accelerate for flying starts
Daily WOD:
Name: KB Wt. / Time
Jason: 24kg / 8:39
Stephanie: 12kg / 11:40
Laurie: 16kg / 12:14
Johnny: 20kg / 10:05
JZ: 20kg / 15:90
Stacy: 16kg / 11:28
Kelly: 8kg / 8:54
Jarah: 16kg / 11:31
Fran: 12kg / 12:18
4 comments:
John: 8:43 Yellow KB
J-Rod: 10:02 (24KG)1hand
Thanks for being my carrot John I couldn't keep up on the lunges...
Well unlike you, my legs are short and I probably should have picked a heavier weight... next time.
JK- How are the hammies today? If you love/hate yourself 9-15 WOD is a great one. I'll be there at 5:30
Hammies are good to go. I'll be there.
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