5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood
Lindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.
The gym will only be open 9:30am - 12:00pm due to snowy weather conditions.
Compare to 110509.
Enlarge image
Much can be gained from playing with gymnastics rings, not the least is an increased awareness of the body. Demonstrated here are four different stable inversions: Hips and knees closed, hips closed knees open, hips open knees closed, hips and knees open.
"One-Arm Swing Variations" with Jeff Martone, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with Lindsey Smith - video [wmv] [mov] [HD mov]
3 comments:
Couldn't get to a gym so I did amrap of 10 push ups, 20 situps, 10 squats in 10 minutes.
got 6 rounds, 10, 20.
10 plus 5 pu rx'd very slow today.
7Rds + 5b-aP-U + 10WB @14# + 12KB swings 1.0pood
Post a Comment