April 29, 2010 in WOD by Turbo
Friday, April 30th, 2010
On Ramp Class
Workout of the Day
3 Rounds of the following KB Series… choose a KB or DB and try to stick with it for the entire round… you can change weights between rounds.
60s Turkish Getups, L
30s rest
60s Turkish Getups, R
30s rest
60s Goblet squat for max reps
30s rest
90s Russian Swing, Unbroken
Rest 4:00 between circuits (choose a new weight, then jump rope at light intensity)
After final round, rest 2:00 and then do AMRAP Anchored Situps with KB on chest in 2:00
17 Comments to “Friday, April 30th, 2010”
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April 29, 2010 at 8:59 pm
@Everyone
I’d like to buy some rings for home. Does anyone want to try and put together a deal to reduce freight costs?
April 29, 2010 at 9:47 pm
Conrad
MEC sells them, just search their website for ‘rings.’ I’m pretty sure that if the Winnipeg store doesn’t have them in stock, you can have them shipped to the store for free.
April 29, 2010 at 10:29 pm
you can also get them online from http://www.ringtraining.com/ and they ship for free. same kind we have at the gym
April 30, 2010 at 8:20 am
This was a workout and a half!!! Loved it.. Tough but good!!
Congrats Nicole on your pullup!!!
April 30, 2010 at 8:33 am
Good workout this morning, although I had to leave before the last set of KB swings. Turkish Getups might be my new favorite exercise.
April 30, 2010 at 9:04 am
Loved this workout. Though I couldn’t come down from the Turkish Getups on the left side without feeling some pain in my right knee so I only did them for the way up. On a side note-I DID MY FIRST PULLUP TODAY!!!WOOHOO!!!I did one amazing dead-hang pullup…greatest feeling ever!!
@Genevieve
Thanks!!It’s your turn next!!
April 30, 2010 at 10:30 am
@Nicole B
Congratulations! It IS the greatest feeling ever – nice job!!
Used 15# for this workout. Probably could have gone a little heavier but have been feeling sore in the shoulder again so kept it lighter. Got 54 sit ups in the 2 mins.
April 30, 2010 at 10:40 am
@Nicole B
dig it!!!!!
April 30, 2010 at 10:45 am
@Nicole B Congratulations!
Did the whole circuit with a 20# DB + 35 situps, Erika you rocked those!
April 30, 2010 at 12:08 pm
Funny Friday read,
http://www.fathead-movie.com/index.php/2010/04/29/nuval-low-fat-nonsense-made-easy/
April 30, 2010 at 12:18 pm
And something inspiring,
http://tnation.tmuscle.com/free_online_forum/music_movies_girls_life/iron_by_henry_rollins
April 30, 2010 at 2:11 pm
@Nicole B
Congrats Nicole!!!!! Yeah!!!! I knew it wouldn’t be long. Looks like all those negatives paid off.
April 30, 2010 at 2:12 pm
@Kimberly
gotta love henry rollins. some great quotes in there
April 30, 2010 at 8:49 pm
used 45# kb for all rounds including situps.
Had to push mentally to keep those swings unbroken
April 30, 2010 at 9:55 pm
Apparently have a Turkish get-up disability. Thanks Steve for the support and TRYING to set me right. :p
May 1, 2010 at 1:20 am
60lb KB…..was a tough one…..the squats killed the swings….
E
May 1, 2010 at 12:46 pm
@ everyone
Thanks for being excited about my pullup with me!!
@Tania
Those negatives definitely paid off!Thanks for believing in me!!