WOD:
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
The driveway is icy, so you may sub rowing for running. If you plan to run, bring an extra pair of shoes to change back into after you WOD.
February 3rd, 2010 at 12:55 pm
“Kelly”- 32:14 (14/20″). I had a great time WODing with you Will- thank’s for the encouragement Cindy and Will!
February 3rd, 2010 at 1:18 pm
37:14 Row 500 m instead of run – 24″ BJ and 20 lb WB – great WOD and awesome work Bailey! Enjoyed WODing with you.
February 3rd, 2010 at 1:34 pm
Just looking back on the last time I did “Kelly” as rx’d on Feb 1st, 2009 – 23:35 – i don’t think i will come close to that time this year. And I probably wouldn’t do the big box and 20lb ball either.
February 3rd, 2010 at 1:47 pm
so In my wight training class my teacher said I had the best squats and even bothered to ask who i was :] everyone in the class was jealous what can i say, ive been trained by the pros!
February 3rd, 2010 at 3:39 pm
Oooops thanks Will, I forgot to say that I Rowed 500m instead of ran!!
February 3rd, 2010 at 5:33 pm
Tory,
That is awesome that you are doing squats in your weight training class What else are you working on???
February 3rd, 2010 at 8:56 pm
kelly as rx’d
33:03 WHAT A GASSER. Thanks for the push Pat, and the encouragement Billy and Cindy.
I thought the row was the worse part of this… the box jumps were the “best” part.
February 3rd, 2010 at 8:59 pm
24:02. 3 rounds of 4LB WB, 12″ BJ, row for 500m. Great work out, thanks to everyone who helped me along!
February 4th, 2010 at 12:02 pm
Hey cindy,what’s todays wod?
February 4th, 2010 at 12:05 pm
36:12
500 meter row
20″ box jump
14lb WB
Bailey – great time, wow!
February 4th, 2010 at 2:00 pm
rest day Bailey
February 4th, 2010 at 2:30 pm
Ohhh…Okay, well I’m not resting so I will see you tonight! Thanks Lynn, you did a great job too. That was such a hard WOD I felt like just completing it was great!
February 4th, 2010 at 3:25 pm
you can make up the snatch WOD today – oh that was a glorious WOD – let me tell you.
February 4th, 2010 at 3:50 pm
10 minutes Handstand push-ups (102)
5 minutes Squats (sub’d HG situps 50)
2 minutes Pull-ups (31, green band)
1 minute Push-ups (21)
Okay, 102 HSPU looks impressive written here, but here’s how I did them: Step 1: do a backwards handstand so that feet “crawl” up door. Step 2: Hold self up with arms and legs braced against door. Step 3: Lower body a fraction of an inch by bending arms at elbows. Step 4: Call that a HSPU!!! Repeat 101 times with breaks after every 5-7 reps.
So, in reality, I did 0 HSPU, but gave myself a 102 for effort! Yikes. But I must say, it was still a good workout. A major core workout.