Tuesday, Nov. 5, 2013

Nice work on Fran, everyone! Anna (pictured) did her first Fran at 53#; did you know she walked 75 miles with her dad during a trip not long ago? Crazy! Congrats as well to Anders, who did RX Fran for the first time, and to Andrea who smoked her old time, clocking in at 3:49. Beasts!

110513 WOD

A. Tabata Your Goats 4:00

Pick two weaknesses and work on them for alternating 0:20 intervals until eight rounds total (four of each movement) are completed.

B. Skill – L-sit holds

Work on technique and modifications, then accumulate 2:00 in fewest attempts.

C. For time:

400-meter run

50 double-unders

40 mountain climbers (20/side)

30 Russian kettlebells (53/35)

20 toes-to-bar

10 pistol squats (5/side)

20 toes-to-bar

30 Russian kettlebells (53/35)

40 mountain climbers (20/side)

50 double-unders

400-meter run

>> On-Ramp

200-meter run

40 single-unders

20 mountain climbers (10/side)

15 Russian kettlebells

10 sit-ups

5 jumping air squats

10 sit-ups

15 Russian kettlebells

20 mountain climbers (10/side)

40 single-unders

200-meter run