WOD: 10.23.14

“Got a proper job at 28.   Gave it up to try comedy at 38.  Decided to get fit and healthy at 48.  It’s never too late.  But do it now.  Have a great day.”  

~Ricky Gervais

Photo 10-1-14, 1 25 00 AM

 

Fitness:

 

1-Rounds with 2-minutes at each station:

  • Box jumps, (24/20-inch box)

  • Pull-ups

  • Russian Kettlebell swings, (1.5/1 pood)

  • Push-ups

  • Lunges

  • V-Ups

  • Push Presses, (75/55-pounds)

  • Hip extensions

  • Wall ball shots, (20/14-lb. ball)

  • Burpees

  • Sit-ups

  • Double-unders

 

 

Performance:

12-Rounds with 2-minutes at each station:

  • Box jumps, (30/24-inch box)

  • Chest-to-bar pull-ups

  • Russian Kettlebell Swings, (2/1.5 pood)

  • Ring Dips

  • Front Rack Lunges (35/26-pound kettlebells) 

  • Knees-to-elbows

  • Push Presses, (95/65 lbs.)

  • Hip Extensions, (holding a 25-lb. plate)

  • Wall ball shots, (20/14-lb.)

  • Burpees

  • Sit-ups

  • Double-unders

 

The Russian Swing with Jeff Martone

 

 

The Again Faster Mic’d Instructor – Back and Hip Extensions on GHD