Jul 232011
Warm up:
Joint mobility
row 500 meters
10 each of:
- overhead squats/OHS therapy
- pull ups
- push ups
- toes to bar
- double unders
- kb swing
WOD:
for time:
Row 500 meters
50 slam ball, 30/20
60 pull ups
70 sledge strikes (35 per), 16/8
run 400 meters
80 overhead weighted walking lunge (40 per), 45/35
90 kb swing, 45/35
100 ab mat sit ups
airdyne 1 mile
Episode 291/365: Forearm pump/elbow pain
Great video today! A lot of us end up getting hot elbows after days with a lot of grip work, not unlike today’s chipper! come on in, grab a lacrosse ball and get things moving again.
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39:42
35lb kettlebell
mod lunges (20 45lb lunges and 110 body weight squats)
38:35
Mod=1GBand x 20 pull-ups, 2GBands x 40 pull-ups
38:35 Mod=2GBand for pullups and 40lb kettlebell