Warm up:
200m Row
100m Run
10 Squats
5 Walkouts
5 Pull-ups

Skill:
10 minutes of hand stand training, walks , chest touches, holds

WOD:
400m Run
100 Kettlebell swings (53 lb./35 lb.), and every minute on the minute do 5 burpees
400m Run

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If you’ve hung around for one of Makenzie’s post-Saturday stretch-fests, you have experienced the benefits of stretching out your hips. The MWOD below works the hips too and is your assignment for this week. Do this prior to WOD two days this week and see how you feel.

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Media:
Tuesday WOD, September 18, 2012

6 thoughts on “Tuesday WOD, September 18, 2012

  • September 18, 2012 at 5:57 am
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    I’ll second Amie’s comment on the stretch-fests. After Makenzie’s program after the Labor Day morning wod, my hips and lower back felt far better than they had in a long time – she’s a great help.

    I recently added the sequence posted today to my warm-up, and I’m noticing a real difference in the bottom position of my lifts. Amie knows I’m a huge mwod fan, and have noticed a tremendous effect in all the workouts since the mwod showed up around 2 years ago. Take the time!

  • September 18, 2012 at 7:55 am
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    Hand stands need some work.
    WOD- 8:32 RX.

  • September 18, 2012 at 10:13 am
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    10:17 Rx. Tougher than it looked.

  • September 18, 2012 at 1:01 pm
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    My handstand abilities are absolutely pathetic.
    WOD: 8:11
    Mackey needs to learn to slow down

  • September 18, 2012 at 3:26 pm
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    9:45 – Rowing – Damn Jake that is fast! What did Mackey do?

  • September 18, 2012 at 6:23 pm
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    I think he was 7:30-7:45. Somewhere in that area. Too quick!

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