It's almost time for another Beach WOD....
are you ready?
Warm Up:
20 Twisting Lunge Steps
10 Pull Ups
10 Back Extensions
15 OHS with PVC
50 High Knee Jump Ropes
(3 Rounds)
Skill:
15 Second L-Hold in Rings - then
5 Bar Dips
WOD:
75 Wall Balls
75 Kettlebell Swings
400m Run
50 Wall Balls
50 Kettlebell Swings
400m
25 Bench Press
- Ball = Men-20lb/Women 14lb
- KB - Men-24k / Women-16k
- Bench - Men - 135lb / Women-85lb
7 comments:
I know we are going to have a few new 'Peeps' Monday. I am going to have them complete 1/2 this WOD and some of the Foundational WOD. If all you "regulars" wouldn't mind helping me get out a few boxes and bands for Pull Ups - that would help to a large extent! :-) Thank you.
Additionally...(as usual)....if you see anyone who is completely butchering a movement...please don't hesitate to help them! You know, I am happy to see all of you helping your comrades in "arms".
Looking forward to a great day!
26:36 I figured out why the 10 ft wall ball is so much more difficult. It requires accuracy. If you miss the target you don't catch in the rack postion and it messes up your timing for the next rep.
Welcome new early morning students; Mike, Julie, and Gayle!
Anyone interested in a 'practice ride' for the Katie Ride for Life... this weekend? We have a sign-up sheet at the front desk at Club 14 Fitness. We will be riding, with at least 10 total sign-ups. Ride will start at 9:30a.m.
Glad to be back.. Didn't realize my shoulders were sore until I started the KB swings!. Yikes!!
27:42..Another Tough workout!! but Loved It afterwards!
Don't remember my time ---- all I remember is this one was tough!! The hardest for me is all those wall balls.
Used 14 lb ball & green KB
Tina
28:06, I think. Very tough going from WB to KB. Legs were very shaky afterwards. Used 14lb WB and green KB. I liked doing the bench press at the end. Very good WOD.
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