Coach Rip and Tawney after a tough weekend!
Warm up:
200 Jump Ropes
10 Ab Mat Sit ups
20 Lunge Steps
10 Back Extensions
(3 rounds)
Coach Cooper at the JSO Range
WOD:
500m Row
40 Wall Balls
10 KB Swings
30 Wall Balls
20 KB Swings
20 Wall Balls
30 KB Swings
10 Wall Balls
40 KB Swings
500m Row
5 comments:
This workout was hard today. I needed to suffer a little.
20# ball
24kg KB
18:33
whew, it has been a while that I've struggled like this to finish a workout. KCJ I agree, Friday's are tough.
14# ball
16kg KB
18:32
very hard. intense. 10# wall ball, 8kg KB. i don't remember my time but i pushed hard today. thanks. kb
we also enjoyed the suffering. broke a jump rope on warmup. great sweat, even in snowy Riga. rowing was very strong--premonition for the holiday challenge starting thursday????
ken 14:50 (24k KB, 14# dyna--our max at home)
gretchen 15:34 (16k KB, 8# med ball)
Well - I have to say props go out to Biagini today. After working at her job all week last week up North - she came back home and killed this one. Way to go Kristen! :-)
Thank you for all the brave demo models in our pre-workout disection of form. You are helping everyone get better.
This WOD has a huge demand on the body. Every exercise is "full-body" and weight bearing. Add a pre-fatigue row to it and you have got a great mix.
Is it too early to let out the December 11th secret?
Looking forward to seeing how this Saturday turns out. We have a small group from GA coming to play with us in the Sandbox. The more CFAI students we can muster up the better! Come ready to punish those 'Dawgs'! :-) LT and Kate will be coaching - I am in Jax this weekend getting another Certification. I am so excited to have a chance to sit for the USAW (United States of American Weightlifting) Club Coach Certification. Please send some good 'chi' through the airways - I am going to need it!
Team Riga - Wow! Not sure I could have done this one in the snow....the bed may have been too warm. Great effort and I love the fact that you are getting more equipment. I think KCJ is coming to your area...maybe we should send some more stuff you way????
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