Wednesday, March 25, 2015

This picture makes me laugh. Mainly because that’s a mean, mean mug from Keola (he hates when I take pictures). We love you, Ola! It’s so great to have you back. Judging from this photo, you’re really happy to be here, too.

032515 WOD

A. EMOM 9:00

Minute 1: 0:30-0:45 L-sit hold off bar

Minute 2: 0:30-0:45 handstand hold

Minute 3: 0:30-0:45 consecutive doubles / singles (every time you miss, stop and do three jumping air squats)

B. Press

Build to a three-rep max for the day, then

1 set at -10% x max reps

1 set at -20% x max reps

C. Three rounds for time:

400-meter run

21 Russian kettlebell swings (70/53)

12 toes-to-bar

>> On-Ramp

Three rounds for time:

300-meter run or 400-meter row

15 Russian kettlebell swings

10 leg raises / v-ups