Tuesday, October 13, 2009

Wed - Oct 14

Warm Up:
15 Hip Extension
10 Jump Squats (pop and hips!)
50 Invisible Jump Rope Skips
10 Ring Push Ups
(4 rounds)
Skill:
Pull-ups - regular or butterfly
Ground based Kip
Momentum Swing
Rings vs. Bar
WOD:
Any way you want to slice it:
50 Pull-ups
50 KB Swings
50 DU's
  • e.g.- 5's (or)
  • 25's (or)
  • 10 Pull ups for 5 sets and 2 each of 25's for KB and DU's
  • All your choice!
at

4 comments:

  1. RoyOctober 14, 2009 at 8:01 AM

    Rx kb & pullups, 300 jump ropes
    12:50

    ReplyDelete
  2. kaze2ttOctober 14, 2009 at 4:48 PM

    Really wanted to try this WOD, looked like a good one. Work schedule interfered ....

    Tina

    ReplyDelete
  3. Coach LaneOctober 15, 2009 at 10:54 AM

    Tina...no problem. As long as you were running a lot at work....we will let you off the hook. :-)

    ReplyDelete
  4. AlysonOctober 15, 2009 at 2:24 PM

    my butt was too sore! jk...i was planning to come to the morning class, but had just finished a massage and decided against it. what happened to the muay thai?
    seriously though, my butt and legs are SO sore!!

    ReplyDelete