Jeff (owner) was the trainer and we began by a slight rearrangeing of things (moving GHD machines outside).
Warm Up:
- 400 meter jog
- Dynamic Stretches
PART 2: He told the guys to get a 55 kettle bell and 25 dumbbell (little did I know I grabbed a 70lb kettle bell – I am an idiot)
- 10 Goblet Squats (with kettle bell – stupid 70 pounder)
- 10 kettle bell swings (not happening with the 70 pounder; just 2 reps and dropped to 35 lb)
- 10 knees to elbow
- 10 push press (with dumbbell)
- 10 shoulder press (with dumbbell)
Yea… the 70lbs was way too much (I was wondering why Kyle looked at me funny and Jeff smiled and said, “…big boy weight!”). Trust me, I was not trying to impress anyone.
W.O.D.: For Time
- 400 meter
- 30 sit ups (ghd)
- 30 back extensions (ghd)
- 400 meter
- 25 sit ups (ghd)
- 25 back extensions (ghd)
- 400 meter
- 20 sit ups (ghd)
- 20 back extensions (ghd)
Not sure what was RX, ab mats or GHD?
Results:
- Kyle (started 2 minutes later) 9:16
- Jeff (ab mat) 10:58
- Ru (me doing GHD) 11:24
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