Tuesday, 5/3/11

2 May

If you haven’t seen it yet…

SMRoD: Lax ball to hip flexors, 2m each side.

Static Stretch: Wall quad stretch, 1m each side.

Warmup: 21-15-9 reps: Cat camels, arm circles, easy pushups, squat to stands, toy soldier steps, duck walk steps, glute bridges.

WoD:

3 rounds for time (135/95lbs):

10 overhead squats

10 front squats

10 back squats

20 pistols (bodyweight)

*RXd weight is 135/95lbs. All weight from taken from floor.

—————————————————–

GYMNASTICS (at 730p):

Kinesthetic Awareness: Free standing handstand practice

Strength: Muscle-Ups

Metcon:
For time:
400m run
20 burpees
10 muscleups
20 burpees
10 muscleups
20 burpees
400m run

——————————————-

KETTLEBELLZ: (at 730p)

jogging warmup

“AMERICA RULES”
100 kettlebell swings
50 pullups
40 spiderman pushups
30 wipers
20 burpees
10 atomic situps
snatch size kettlebell for swings and atomic situps, two snatch sized bells for the wipers.
finish with stability holds (glute bridge, side plank, plank)
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2 Responses to “Tuesday, 5/3/11”

  1. Reuben Asia May 2, 2011 at 9:46 pm #

    Awesome. (What is the song in the background)?

  2. Brandi May 2, 2011 at 11:48 pm #

    Wow Erin, you are so talented, way to hit a home run with this šŸ™‚

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