Ken showing us how the handstand is done without the wall!Warm-up:
15 Hollow Rockers
15 V Sit
15 Weighted Situps (#20, #14 Ball)
15 Ball Exchanges (ankles to hands)
15 Air Squats
5 Hand Stands (hold 15 seconds)
WOD:
200 M Farmers KB Carry/Walk
40-20-10
Wall Ball
Back extension
200 M Farmers KB Carry/Walk
5 comments:
Did kb with 12# = 14:26 wb = 14# - thought wod was good work. warm-up was ab killer. richard
ken 24kg KB 9:22
gretchen 16 kg KB 9:28
No back extension apparatus so did superman.
Happy 90th Birthday, Latvia!
Those back extensions, plus wall ball combo was a pretty good mix and then you compress it all together with the farmer's walk. Ouch. My shoulders and back will feel this one for sure. 16k: 13:40ish. (Oh yeah, I forgot to add the 3.5 mile run after that.)
Good WOD, just glad I am not a farmer. Having to do that every morning and afternoon before the crack of dawn. Don't think so...
Did like the combination.
Warm up was great also. A little Hall way action going on. (where is the hall monitor)?
12kg/16kg FW
14# wb
20:??
Great to see you Leslie in the evening class.
Good workout...KB's get heavy after while carrying them back and forth...Enjoyed the warm up working on the AB's!...I need that!
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