focus
kettlebell swing
warm up
2 rounds:
ball slams for 20secs
10sec rest
10sec rest
jumping ring dips for 20secs
10sec rest
10sec rest
knees to elbows for 20secs
10sec rest
10sec rest
box jumps for 20secs
10sec rest
10sec rest
work
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
5RFT
2pood/1.5pood kettlebell swings x 22
24"/20" box jumps x 22
400m run
burpees x 22
20#/14# wall ball shots x 22
compare to 12DEC10
24"/20" box jumps x 22
400m run
burpees x 22
20#/14# wall ball shots x 22
compare to 12DEC10
Bou from GER. 34:49 rx'd
ReplyDeleterx. 38:28
ReplyDeleteThe most discouraging part of this workout was following the completion of rnd 1 and realizing that you had to repeat that effort 4 more times.
this is exactly what i need is a long WOD after leaving Takeover and not working out for a week. hopefully i will be in later
ReplyDeleteRapids Crew ~
ReplyDeleteEl Tigre' (6-2/205bwt) ~ 43:44 (Rx)
Britt (6-0/155bwt) ~ 43:46 (55#KB)
Feidt (6-0/210bwt) ~ 4 Rounds = 43:30 (55#KB)
tb (5-10/188bwt) ~ 55:56 (Rx)
Hansen* (5-11/170bwt) ~ 46:19
Fiegl* (6-2/220bwt) ~ 52:56
Bou ~ Fantastic as usual! / Steve ~ great time as well!
Rapids Crew worked hard, but has a lot to get better at...We will remain disciplined and keep working hard!
tough WOD. 41:33 1.5 pood.
ReplyDeleteit was really nice meeting everyone at the 530 & 630 class. got a really vibe from everyone and i am looking forward to meeting the rest of the members.
if you see me please feel free to come up and introduce yourself as i will be walking around before and after the wod doing the same.
hello rafie....!!!!...good job on the wod...wish i could have been there to bang it out with you.....look forward to our meeting....ryan w.6am class....
ReplyDeleteyou all kick butt! Good effort!
ReplyDelete