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Sep032012

Tuesday September 4, 2012

Coach Gaines getting ready to do some totally normal chain burpee-pullups.

 

 

 

Class WOD

A. bench press: 5 x 5; rest as needed

B. 5 rounds for time:

  • 15 KB swings
  • 15 goblet squats
  • 5 turkish get-ups

*Use the same KB for all three movements - (70/53)

 

Daily ROMIK

A. SMR: glutes/low back

B. 2 min stretch per side on:

  • hammies
  • pigeon
  • wall of death

 

 

Post results and thoughts to comments.

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Reader Comments (10)

A) Worked up to 85# with some help on the last rep
B) 16:51 (26#)

Huge props to any Cadence ladies who do this RX!

September 4, 2012 | Unregistered CommenterJess

A. Worked up to 105# x 5 reps
B. 12:02 @ 26#

September 4, 2012 | Unregistered CommenterJK

A: 115-125-135-145-155
B: 32:30 @ 53#

September 4, 2012 | Unregistered CommenterScott Z

A). 55, 65, 75, 85, 90(pr)
B). 14:33 (18#)...think I could have done 26#

September 4, 2012 | Unregistered CommenterKat

245,255,265,275,285
20:18rx

September 4, 2012 | Unregistered CommenterJoey P

A) 165,175, 185, 195, 205
B) 20:05(53lbs)

September 4, 2012 | Unregistered CommenterDylan

A) Worked up to 90#
B) 29:09 @ 44#

September 4, 2012 | Unregistered CommenterLH

I'm bbbbaaaaaaaaaaaaaaaaaaack! Oh, how I missed Cadence! Definitely going super light the next few weeks so I don't break myself!

A) 155#
B) 12:32 at a whopping 35#

September 4, 2012 | Unregistered CommenterDato

Dato, welcome back!!!

A. 205
B. 21:57 Rx

September 4, 2012 | Unregistered Commenter27

10 Rds
1 Min Max DU's and 30 sec rest

932 reps

A: 165, 175, 185, 195, 205x3

B: 19:15 (53# KB)

September 4, 2012 | Unregistered CommenterScott L

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