Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Rowing is the skill of the month. Make sure
to include it in your warm up. We will work on form.
Here is a great video to watch on rowing technique...
Here is another good link on rowing corrections:
10 comments:
Make sure to watch the rowing link everyone...it's really good.
See some of you in the am! nat
ok so dumb question but I'll be doing this at work so I have to ask since I'm doubting any of the trainers are gonna make a trip up to SLC to supervise me. Is it a 50# DB in each hand? Is the alternating steps just a fancy way of saying the normal way we do walking lunges or is it 10 each leg for a total of 20.
Figure if I post this tonight I'll have an answer by the time I get ready to do it tomorrow evening.
Thanks to whoever has an answer.
Never mind I'm an idiot. Got the answer off of the main page. Duh! Short busser coming through, make some space!
Never mind I'm an idiot. Got the answer off of the main page. Duh! Short busser coming through, make some space!
Aww crap, now a double post. Friggin bus is getting shorter every day!
haha Will- glad you found the answer. I don't think this one will be too bad. Wish I could do it. :( Good luck, and be nice to your students...you are kicking their butts with your wods!
So sorry everyone we do not have a 6pm class tonight. Todays wod would actually be pretty easy to do at home if you have a 30-50# dumbell. You only need one dumbell in one hand, holding it however you want. Do ten alternating lunges then stop and do 15 swings. Do five rounds. (you may want to alternate hands holding the dumbell each round)
Or..you can always do this one later this week.
Will, your bus is the extra stretch-limo of short busses!!!
Your MONEY and you just don't know it, baby!! You've got these bear claws and we are just little bunnies, and your just toying w/ us when you could really just rip our heads off!!
T'day made up a collage of 3 things...
Started w/ 100 ring push ups
Eliptizized 1 mile
Shoulder Press 3-3-3-3-3 @ 95/115/135/155/165/185 x1&F.
didn't time it cause I ride the Mini Ted's short bus!!
Phil and I did this work out today after work. I guess we kinda did it wrong after reading some of the posts. We did a 25# dumbell in each hand and did 10 lunges per side. It was a really tough work out. Phil of course beat me having a time of 8:45, and I did it in 9:13. Maybe some day I will be good enough to beat him. :)
Did the wod at the station. Time was 7:39. Legs were dying. Body still felt a little worn out from Fran yesterday. I can't imagine doing 10 lunges per side. That would be a serious suckfest.
Phil and Blake- wow, you made the workout even harder and still got decent times! Nice job! I am so glad you posted, you guys need to post more often. I tried to explain how to do the wod early this am. See, you just need to get onto the blog more often. :) J/K See you guys tomorrow!
Nice job Will and Tills on your wods too!
Post a Comment