Coach Swine...always making sure to keep athletes true to form.W.O.D. 10.4.09
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood/55
30 Sit-ups
20 Hang squat cleans, 35/25 pound dumbells
25 Back extensions
30 Wall ball shots, 20/14 pound ball
3 Rope climb ascents
Video:
Mikko - Fran - video [wmv] [mov]
Quote:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood/55
30 Sit-ups
20 Hang squat cleans, 35/25 pound dumbells
25 Back extensions
30 Wall ball shots, 20/14 pound ball
3 Rope climb ascents
Video:
Mikko - Fran - video [wmv] [mov]
Quote:
“If you've got them by the balls their hearts and minds will follow.”
-John Wayne
-John Wayne
Results:
Aimee 18:59
Swine 18:47
Granny 23:20
Lisa 27:34 (NO rope climbs)
Mike B 23:14
Beth 25:35
Kristin 29:12
Chris P. 17:51
Sam 21:31
Maura 23:16
Tom 27:42
Jim C. 32:15
Jen S. 27:14
3 comments:
nice socks swine :-)
Thanks. They do help with the rope climbs. Great job today guys this was a creeper chipper.
oh yeah i guess long socks would help with that...let's just say i have never seen the top of a rope (or even the middle)...even as a little kid in gym class!!
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