Thursday, April 9, 2009

Friday, April 10, 2009 WOD

-Group Warmup

Team Session:
Max rounds in 20 min:
10 Pullups
20 Pushups
30 Box Jumps

(Partner runs on the track until you finish the round)

Post number of rounds completed individually, and as a team.
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Video: Rob Miller and kipping Handstand Pushups.
"Mary" at 7k elevation
(Shows a great alternative to the standard HSPU if they are giving you trouble.)

4 comments:

mitzi said...

Instructor wod was brutal:
4 rounds-
250m Row
95lbs Thrusters
400m Run
26:20

Kyle Brandt said...

Instructor workout for me this morning...very brutal indeed. Tendonitis started bothering me again on the third round. Looks like my arms will be resting all weekend.
4 rounds:
250m Row
135lb Thruster 15 reps
400m Run

27 min and some change
---KB

Kyle Brandt said...

Forgot to post my workout from yesterday...
Heavy-Bag Workout:
1 min/hands only
1 min/pushups
1 min/kicks only
1 min/situps
1 min/hands and feet
1 min/pushups
1 min/elbows and knees
1 min/situps
1 min/sidekick and backkicks
1 min/pushups
1 min/ridgehand and spin backfist
1 min/situps
1 min/slip technique and hands
1 min/pushups

...continued for about 25 min...brutal

Practiced my form for about 20 min after then stretched for 15 min. Im upping the martial arts training like crazy. Fun times!
KB

DC said...

Justin L and I: 3 rounds each for a team total of 6 rounds in 20 minutes.