Warm up:
400m run
Instructor led kettlebell warm up
WOD:
Complete the following for time:
1200m run
25 KB goblet squats 32kg/24kg
25 KBS 32kg/24kg
800m run
20 KB goblet squats 32kg/24kg
20 KBS 32kg/24kg
400m run
15 KB goblet squats 32kg/24kg
15 KBS 32kg/24kg
Powerlifting:
A. In 20minutes, find a 1RM high bar back squat
B. In 20minutes, find a 1RM weighted pull up
C. max reps strict pull ups
Awesome work by the 0600 and 0700hrs classes this morning. Way to push hard and run your engine hoovering around the red zone. Train Hard, Train Smart, Train to Survive.
PS I love all the engaged and stabilized cores with proper elbow alignment in the pics. God Bless
Am I the only person who’s checked the site multiple times today in an effort to see what Aaron Penton’s time was on this wod? What gives dude? Post your amazing time already!
Patience Nathaniel-son, see you at 530… 🙂
Even better. I’ll get to witness it!
25:03 rx’d; Should have pushed a little harder. Funny thing, out of all three of the runs, the 400 meter was the hardest!
By the way Tracey had some incredible time under 20 minutes!
19:32 Rx’d.
Goblet squats were not fun!
18:22 Rx’d
Was a little harder then I thought it was going to be…
18:22 Rx’d
Was a little harder then I thought it was going to be….
24:43 subbed rowing for running (1500m, 1000m, 500m) KB rx’d
For those of you who will have to row today instead of run, get ready to feel the forearms burn!! As much as I dislike running, it would have definitely been the preferred choice today 🙂
21:05 @ 24#
Wasn’t pushing my luck with that 2 pood…
After a bit of a lay off…this was a toughy to come back to. Thanks for the great coaching, John!
21:59 rx’d
Rx 17:23
way to live up to the high expectations!
18:33 rx
That was my first RX’d wod in 3 weeks and it was BRUTAL. Thanks for the push Penton brothers.
Great job! But nobody out runs a Penton sandwich 🙂
18:41 rx
23:22 Rx’ed- 1630 kicked that Turkey Day gut right in the butt! 🙂
I HATE RUNNING.
Got to Rep 57 at the 30 minute mark. First time doing the 24kg so I’m happy to do Rx tonight for Kerri’s birthday 🙂
Also, Jaime Day, what was the move Tracey wanted you to do?
Ha! I owe you a dollar or two – and after tracy yelled that I had to stop my squats because I was laughing
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