WOW!! Yesterday was a hell of a 2 day...a successful one indeed. Morning WOD was posted earlier but when I talked about the workout yesterday at work, my colleague and good friend Brian Boorse was interested. I convinced him it was better than riding the bike or running on the treadmill. Indeed, I picked him up at 6:40 for our 7 pm open gym workout.
It was his first time there, astonished with how much could be accomplished in the 4 car box we're in. None the less it was a great experience...his exact quote "glad it wasn't full of guys screaming and showing off".
I wanted to work on a couple things last night (kettlebells, toe to bar, wall balls and box jumps). As always, started with dynamic stretching and jump ropes (didn't get my PR of 29). Molly put together an interesting WOD...almost like 2 mini WOD's.
PERSONALIZED WOD:
300 M ROW
AMRAP IN 6 MINUTES - 5 WALL BALLS (20 LBS) AND 3 BOX JUMPS
300 M ROW
AMRAP IN 6 MINUTES - 5 TOE TO BAR (ON GROUND) AND 3 RING DIPS
50 KETTLE BELL SWINGS (1 POOD - 16 KG) CASH OUT
My Results:
300 M ROW - 1:06
AMRAP IN 6 MINUTES - 5 WALL BALLS (20 lbs) AND 3 BOX JUMPS (18 inches) 6 rounds + 5 wall balls
300 M ROW - 1:12
AMRAP IN 6 MINUTES - 5 TOE TO BAR (on ground) AND 3 RING DIPS (jumping but getting maximum extension) 8 rounds...got a good workout too in going from ground to rings
50 KETTLE BELL SWINGS (1 pood - 16 kg) CASH OUT
I hope Boorse comes back and joins CF610. I think that if he did, WE would make it more of a committment in going Monday through Thursday or even Monday through Friday depending on weekend plans.
Boom!!
See you later this week! Or maybe sooner!!
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