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Wednesday 07/16/08 WOD

By 07/15/2008No Comments


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
(or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments

This is a good Benchmark workout compliments of

Alternative beginner routine:

Three rounds for time:
400 Meter Row
15 Kettlebell Swings
12 Jumping Pull ups

Go over functional movements

Once again I forgot the times at the gym so I wont be posting them tonight.  I want to remind everyone to buy a journal to keep track of your progress.  Chris K and Lisa M did an excellent job at 7am.  Pat E showed up around 730am and did some basic movements and a row.  The 5pm crew was Steve L, Manny, Joe G, and newcomer Heather who did an excellent job going over fundamental 1 exercises.

Heidi met up with Trish, Lydia, and Angel for a 10am session.  Trish is advancing at a very rapid rate.  Lydia is learning the fundamentals.  Angel showed some good skills for a beginner.  Flexibility will not be a problem on her end.  Welcome to the group. 




Weight Tree and Glute Hams


Two Full Power Racks