Ring those bells!

WOD

Dynamic mobility before the WOD

AMRAP in 12 minutes of;

KB Swings 15 reps 1.5/1 pood

Goblet Squats w/KB 10 reps

CTB Pull-Ups 5 reps (day 2 pull-up challenge)

Post time to comments

Foam Roll after the WOD

Concrete burpees get your knees GPP!

The sign up sheet is on the whiteboard for the RANCH WOD! Don't miss it! It's going to be a great time.

Comments

Peter commented on 03-Nov-2010 10:35 AM

Dude. This was an intense WOD. 8 round + 2 KB swings. As Rx'd. My forearms were toast. That's 122 KB swings + 80 squats + 40 CTB pullups. I'm spent.

Tina Neuwirth commented on 03-Nov-2010 01:34 PM

Way to go Pete! I'm with you, very intense! I did one round Rx'd then started using the blue band for pull ups. I just could not hack the pull ups with 21# today! 6 full rounds.

Michele commented on 03-Nov-2010 07:28 PM

7 rds + 5 KB swings with 25#. Everyone in the class before me said it was tough, and they were right! Love those short wod's though!

Troy commented on 03-Nov-2010 09:49 PM

9 rounds with 1 pood. Good work 5:30 class. That was some serious metcon!

Coach D commented on 03-Nov-2010 10:33 PM

WOD: Rx 7 rds, 5 squats. Felt great until the low back decided to cramp up. I think the Cleans set me up for that from yesterday. Live to WOD another day! Good reps and movement by all. Those goblet squats are looking better!

Candace commented on 04-Nov-2010 11:22 AM

WOD: 5 rounds plus 12 KB swings (25# KB and Red band pull ups). Glad I scaled back on the KB...it allowed me to keep the intensity up the entire time. Mrs. Roper killed this wod, no doubt!

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