Hannah and Jen B. swinging away.W.O.D. 5.31.09
3 Rounds for time of:
Run 400M
30 KB Swings
15 Knees to Elbows
15 Knees to Elbows
15 Box Jumps (25"/29")
Video:
Quote:
"Any time you sincerely want to make a change, the first thing you must do is to raise your standards. When people ask me what really changed my life, I tell them that absolutely the most important thing was changing what I demanded of myself. I wrote down all the things I would no longer accept in my life, all the things I would no longer tolerate, and all the things that I aspired to becoming."
-Anthony Robbins (adapted)
-Anthony Robbins (adapted)
Results:
Granny 35# 17:39
Lisa 35# 19:42
Sam 70# 16:11
Mike F. 55# 21:46
Aimee 45# 16:50
Hannah 45# 21:18
Nikki 25# 19:24
Jim 55# 24:47
Jen B. 25# 21:19
Just finished this in the backyard. It was a lot like Helen yesterday...only harder.
ReplyDeleteI only have a 35# KB and a 21" jump box, so I applied some "Jason math" to try to approximate the equivalent work output. I am sure it added significantly to my time. You really can't swing the bell faster, so you are going to take a time hit.
So, I substituted 45 swings with a 35# KB and 21 jumps on the 21" box. Those extra 15 swings and 7 jumps make a huge difference metabolically. The swings were downright brutal, and made everything else seem easy.
Time: 24:39
Also did some strenth work with 3 sets of 10 Reps:
Bodyweight Bench Press (185)
Cable Flys (30# each arm)
Cable Rows (50# each arm)
35# KB Snatch
35# KB Military Press (5 Reps only)
Looking at Jim and Mike's times, it looks like my sub was probably a very close approximation.
ReplyDeleteAwesome job everybody. Sam, that 70# bell had to be devastating.
wow sam. awesome time with the big 70 kb! and thanks for running with me...it still sucked, but you made it suck less.
ReplyDelete