October 10/21/2013 WOD
Warm up
1 Mile Run
Dynamic Stretches
Strength/Skill
10 Min EMOM
8/10 Toes to bar
7/9 Cal Ski
Workout prep
2 sets of
3/5 HSPU
3/5 pull ups
5/7 KB swings
Training (Met-Con)
Level 1 (Fitness)
20 Min AMRAP
5 HSPU
10 Pull ups
15 russian KB Swings (53/35)
Level 2 (Performance)
5 HSPU w deficit
15 Pull ups
20 russian KB Swings (70/53) l
Scale options
Scale HSPU with 2/3 Wall Climbs
Use Bands on Pull ups or Ring rows
Scale weight on KB
2013 10 21
5 rounds + 8 RX
Been doing this a year and finally ripped both my hands.. Thanks Coach James!!!
Hands are pretty chewed up as well.
8 Rounds at L1 RX, with 70# KB and a handful of deficit HSPU. Those got real old real fast.
I forgot to talk trash about Coach James. Hey Coach – I’ve never disliked you more than I did during round 7 this morning 🙂
7 rounds, level 1.
Welcome to the club Flash! Now go and apply some booty cream to it.
Great job guys! Jeff, your very welcome 🙂