Sunday, January 20, 2008

Clear, Blue Skys

1/21/2008 WOD
Choose one set of dumbbells that you can use to perform all of the movements. Choose a weight that is relatively challenging.

40 seconds of work followed by 20 seconds of rest for each of the following movements

-Dbl DB Curl & Press
-Dbl Front Squats
-Push Ups
-Alternating Weighted Reverse Lunges
-Renegade Rows
-Alternating Thrusters

Complete a total of 3 rounds, resting 1 minute between rounds.

(during open gym set the wall timer for 6 minutes of work and 1 minute of rest)

"The serenity of mind, gentleness, silence, self-restraint, and the purity of mind are called the austerity of thought." -Bhagavad Gita


Rob said...

Couldn't let the blog go empty...Rich and I took it down a notch this AM and went through the exercises on the WOM. We also discussed nutrition (staying away from American diet) and the finer points of breastfeeding(no breast pump while driving) with Jason. It was quite a morning.

Rob said...

Built a slosh pipe (10 foot, 4" diameter) thanks to Rich's assistance. Very difficult to maneuver even without any water inside. This will be a fun piece of equipment to use at the gym.

Sam L said...

bringing it in??!

Rob said...

I'll try...a little cold to have it sticking out the car window at 6AM. And I have to get the membership department's permission...Jason? Pam?

Kettlebell Athletics said...

That would rock Rob.