Tuesday November 13th 2012

By paul
In November 12, 2012
On WODs
937 Views

IMG_3447
Rachel showing us a perfectly vertical kettle-bell swing

 

Tuesday November 13th 2012
5:00, 6:00, 7:00 & 9:00 am
4:30, 5:30, 6:30 pm

WOD
A. 3 sets, not for time:
10-12 Box jump (if you cannot rebound from a 24/20″ box, choose a smaller box/height until you establish the rhythm)
15 Meter handstand walk (pick a scaling option which you can work on proper handstand mechanics)
1 – 2 Rope climbs

B. “Diane”
21-15-9 reps of:
Dead-lift (225/155)
Handstand push-up
– Compare to September 27th 2011

C. Abs/Mid-line stability
2-3 sets
15 Weighted hip extension (25/15)
rest 30 sec
12 Strict toes-to-bar
rest 30 sec
60 sec Weighted plank (25/15)
rest 60 sec

 

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