Tuesday
3 rounds for time of:
Walking KB swing, 35# kb, 100 meters
50 supermans
Walking kb swing: start with a standard swing, when the kb reaches the top of the swing, take two quick steps, when the kb is at the bottom of the swing make sure your feet are in line/together as with a standard (non-walking) swing.
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8 comments:
well i bested rusty again today, however i was foggy on the instructions w/ the steps. i was taking 3 only because i could manage it. if i knew that 2 was the limit, i would have done so. so i'm sorry for rebelling.
as rx'd
35# kb swing 100m
50 supermans
3 rounds for time.
time: 8:50
see everyone on saturday
who is this? boggles the mind doesn't it. fair fye fo. a mystery!
This was a real lower back burner. I like doing supermans especially after being winded...that squashing lung feeling lets you know your still alive.
Since we are for the most part "Alpha" types. I understand non-compliance with the instructions...in addition to extra steps, brandon has almost a 6foot stride.
Anyway...I did this AS Rx'd in 9:52
what's a "superman"??
laying on the ground. on your stomach. and keeping arms straight, lift legs and arms simultaneously.
Not being familiar with either exercise I did CrossfitBWI's WOD.
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
21:00 minutes as rx'd
feeling good...
I apologize for the lack of description with the "Superman"
maybe next time I'll add the "Spiderman Crawl"
Thanks guys!
I did a modified version since it was dark and i didn't want to wander into the neighbor's yard doing kb's!
kb's x 21-15-9
50 supermans in btw each set
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