Thursday, May 7, 2009

Friday 8, May 2009

So, been trying to get this into the scheduling for a few weeks, and had it once but was replaced by a new Hero WOD.

"Sam"

5x
5 turkish getups
10 windmills (5each arm)
15 v-twist (touch kb on each side = 1 rep)
20 kettlebell swings

20% body weight is RX'D for this workout.

5 comments:

Chandler W said...

13:24 with a 16kg kettle bell
Turkish get ups are hard and Kettlebell windmills are akward!

Wilson said...

Where the hell was sam?

Nice joke making up this pain in the ass workout then no-showing.

sam said...

hahaha!! Alena created the WOD not me.

I was going to the 4pm class and got held up in Truckee, I will do this tomorrow after the planned WOD.

Chandler- windmills are very awkward until you get used to them.

Alena said...

Damn it Sam, I showed up 4pm ready to do the WOD with you - haha. WOW, after demonstrating the movements a hundred times, then doing the WOD, then demonstrating 25 more times I am done.

I liked this WOD, hit ya everywhere.

16kg 20mins

sam said...

OK- I did this WOD at the base hard as hell!!

26 something

used a 16kg for movements except swings I used a 20kg.
get-ups were so hard it really took all I had to keep my arm up and straight and not drop the KB on my head

this is a love hate WOD!!