7/9/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

MEMBERS FROM NOW ON WE WILL BE REMOVING THE 6AM MONDAY, WEDNESDAY AND FRIDAY CLASSES. THIS IS DUE TO ONE OF THE TRAINERS LEAVING THE ISLAND ON JULY 31ST. WE APOLOGIZE FOR THE INCONVENIENCE THIS MAY CAUSE HOPE YOU GUYS UNDERSTAND.

CLASSES WILL BE CANCELLED THIS SATURDAY (JULY 13, 2013) DUE TO THE FIREFIGHTING COMPETITION CHALLENGE. IF YOU HAVE TIME PLEASE STOP BY THE AIRPORT FIELD AND SUPPORT THE TEAMS. COMPETITION STARTS AT 8AM.

Wes Piatt

WOD

A.
Four sets of:
Pistols x 6-8 reps each leg (note progression or weight used)
Rest 90 seconds
Single-Arm Row x 10-12 reps each arm
Rest 90 seconds

B.
Four sets for times of:
Burpees x 10 reps
32/24 kg Kettlebell Swings x 15 reps
Double-Unders x 30 reps
Rest 90 seconds

 

Tags: , , , , , , , , , , , , , , , ,

Trackback from your site.

Comments (3)

  • jonteregeyo

    |

    A.
    – pistols: mobility for left ankle is not where it needs to be to successfully perform this excercise correctly so I held a rope anchored to a wall to keep from falling back
    – used 20kg kb for single-arm rows

    B.
    – 14:35
    – used 20kg for kb swings
    – rest was adequate

    overall, I really enjoyed this WOD and it was also a good thing i did this indoors. it would’ve sucked doing it in the blazin’ heat.

    havesome

    Reply

    • jonteregeyo

      |

      reply testo

      Reply

  • jonteregeyo

    |

    reply testo

    Reply

Leave a comment

*