"A Perfect 10"
10 Weighted Abmat Situps (M=30, W=15)
10 Back extensions
10 Deadlift (M=185, W=95)
10 Knees to Elbows
10 KB Swings (M=24kg, W=16Kg)
10 Pullup
10 Burp and Jerk (M=75, W=45)
3 Rounds
Warmup
100 Jump Rope
10 Ball Slam
10 Surfer Popups
10 Lunge Steps
4 comments:
tough class, Roy
good steady Wod. great participation and nice form from bith classes. 3 rounds 21ish, 95# DL, and 45 Brp & Jerk. K 2 E, KB swings then Pullups hardest combo.
Nice WOD. I love the diversity of exercises and the overall time frame each student did the WOD in. Most seemed to be 22-32 minutes.
Look for a totally different WOD tomorrow. We will program this on purpose. Short, Intense, and low variation of movement to always keep your body guessing. Once your body understands it is going to do the same thing each day for 1-1.5 hours.... YOU lose! Keeping it guessing will continue to provide results time and time again.
Personally, opted for a Bench Press/Shoulder Press Day...as legs were shot. Will CF tomorrow. (Famous last words!)
29:45 - Another Tough Workout but a very good one!! I loved mixing it all up. good workout but Hard!
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