Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
3 rounds for time of:

250 Row
15 Kettlebell swings (53 lb./35 lb.)
25 Burpees
15 Kettlebell swings
250m Row
Rest 5 minutes after each round

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perchmount-fit-web-h2white_1 The newest gadget you didn’t know you needed: Perchmount Fit

I’m not super big on “gadgets”, but this one is really cool! The Perchmount Fit holds your cell phone while you lift or do a particular movement that you want to film and evaluate. You wrap it around your phone, and it has a magnet on one side; you can attach it to the pull-up rig to then film your lift or whatever you happen to be working on. Genius (why didn’t we think of this???).

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Media:
Wednesday WOD, June 25, 2014

8 thoughts on “Wednesday WOD, June 25, 2014

  • June 25, 2014 at 8:00 am
    Permalink

    WOW great work out this am! 4:30, 4;35 and 4;25.

  • June 25, 2014 at 9:42 am
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    4:52/5:08/5:15-loved it!

  • June 25, 2014 at 10:59 am
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    WOD: 5:18 / 5:21 / 5:43 : 16:22
    Off for 2 wks great to be back

  • June 25, 2014 at 12:55 pm
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    WOD: 5:05/5:05/5:26 = 15:36

    Fun one. Can’t believe I beat Kramer!

  • June 25, 2014 at 8:26 pm
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    WOD: 4:24 / 4:29 / 4:34 = 13:27. That hurt.

  • June 25, 2014 at 8:30 pm
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    5:03 / 5:05 / 5:25 = 15:33 good workout

  • June 26, 2014 at 5:13 am
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    4:38 – 5:01 – 5:26 = 15:05

  • June 26, 2014 at 2:47 pm
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    4:28, 5:30 (Rower malfunction), 5:26 = 15:24

Comments are closed.