12/30/09 Wednesday
GET YOUR FEES FOR THE OLY CLINIC IN THIS WEEK!!!!!
WOD
“Helen”
3 rounds for time of:
400 meter run
21 Kettlebell Swings (24kg/16kg)
12 Pull Ups
Post time to Comments.
Todd Hartog working hard on the flexibility. Stay tuned for the new and improved Todd Hartog, consistency will pay off!
A.M.
WARMUP:
DU Jump Rope work
Joint Mobility
Lunges
Sun Salutations x2
WOD:
“Helen”
400m Run
21 KB Swings 24kg
12 Pullups
9:00pr
Did is 13 seconds faster than the last time I did this WOD at the RxD weight. Did all reps unbroken.
COOLDOWN:
Lower Body Stretch
Sun Salutations x 2
P.M.
WARMUP:
Joint Mobility
10 Pushups
WOD:
OH Press
WARMUP SET
45 – 65 – 95
WORK SET
5×5 100# then one set of 115#
Took it easy I was going for strict form with minimal back lean.
DURABILITY:
100 Crunches
30 Leg Raises
Taking some much needed rest. See you guys on Monday.
Done as RxD.
Just me and Calvin at the 8am – had more special info from Tony.
More leg warmups and the sun salutations for warm up.
Finished the WOD in 15:48. Slower than my last one in February by a minute
Todd gets in the limelight and doesn’t show up today????? Hey Todd, do the thing you fear the most and the death of fear is certain. Todd’s fear = running. You owe UTC a “Helen” WOD upon your return from snowboarding.
12:20 as Rx’d man im so proud of my time i thought i was gonna do horrible.
14:55 as rxd
1:39 longer than previous time(13:16) bcz I no longer use a band
“Helen” you nastly little *#$%=
As RxD… 10:17
PR by 8 minutes… Damn and I thought I was in decent shape 2 months ago lol!!
“Helen”
3 rounds for time of:
400 meter run
21 Kettlebell Swings (24kg)
12 Pull Ups
Finished @ 13:18