Black Box Monster Mash TONIGHT!
FREE INTRO CLASSES:
Sat, Oct 30 @ 10am
Wed, Nov 3 @ 6:30pm
#162 Mon/Thur @6am: Nov 1,4,8,11,15,18 (just 1 slot left)
#164 Mon/Thur (Wed) @8am: Nov 8,11,15,18,22,24 (Wed) (just 2 slots lef!)
#165 Tue/Thur @5:30pm: Nov 9,11,16,18,23,30
#166 Tue/Thur @8:30 pm: Nov 16,18,23,30; Dec 2,7
#167 Mon/Thur @6am: Nov 22,24(Wed),29; Dec 2,6,9
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Post rounds completed to comments.
Compare to 090725.
Hari’s commentary on today’s workout:
Try something different with this WOD: Do it unbroken.
I don’t mean don’t stop for 20 minutes (though that would be great). Instead just make a decision that once you start a set of 10 of a given exercise, you will not stop until the 10 are done. You can do 10 wall ball shots without stopping. Keep your eye on the ball. No dropping. It’s just 10 reps. Then walk over to GHD (or get down on the ground and do some sort of sit-ups), 10 reps without stopping. Then get up and switch to back extensions or good mornings, 10 reps without stopping. Not even for a second!
You’ll get through the first round just fine. Sometime after that it will get interesting. If you need to breathe, breathe. But do it between movements. Once you start an exercise don’t stop, period.
Post rounds, reps, and a summary of the experience to comments.
(The sub for one set of 10 reps unbroken is two sets of 5 reps unbroken.)
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Making a case against barbell training
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The centrality of breath
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Breaststroke is the best stroke
Junior, Mike L., Sully, and Tom (visiting from CF Chicago) hit the kettlebell swings: