Rest Day.
BLACK BOX WOD:
40 kettlebell swings (men: 32kg / women: 24kg)
30 push-ups
run 800 meters
30 kettlebell swings
20 push-ups
run 400 meters
20 push-ups
30 kettlebell swings
run 800 meters
30 push-ups
40 kettlebell swings
Post time to comments.
CFBK Strength Preference: CF Football
Rest Day.
I did a quick assessment of the lengths of the cable jump ropes.
One of the oranges is the shortest followed by one of the red ropes.
The blue and one of the purples are "medium" length
The rest (one red, one orange, two greens and one purple) are around the same length and are the longest.
The cables are all adjustable as long as you loosen, adjust and retighten the screw. (There's a screwdriver by the desk.) Just make sure the screw is on tight enough so that it doesn't fall off in the middle of a workout. The screws are tiny and will take a minor miracle to recover if they wind up on the gym floor.
Do NOT knot the cables.
If you're using a licorice or non-cable rope, do NOT knot the cord under the handle. If you must knot the rope, do it in the middle cord. Knotting the cord under the handle will fuck up the spin of the rope. That is bad because it will cause the cord to chafe against the handle and then break. It is also bad because it will slow you down and cause the cord to twist up and ruin your WOD time. Nevertheless, most of the ropes at the box are easily adjustable without the need for knotting, so you shouldn't even be doing this anyway.
Who would be down for this one weekend?!
I wasn´t there when this was done but everyone told me that it was amazing.
If we get 15+ it should be great.
http://www.youtube.com/watch?v=NoK5wI5EwvA
Who would be down for this one weekend?!
I wasn´t there when this was done but everyone told me that it was amazing.
If we get 15+ it should be great.
http://www.youtube.com/watch?v=NoK5wI5EwvA
sorry, dont know why this came two times.. but I think everybody will benefit for this, improves your mental health. :)
"I haven't slept in a couple days! I'm hungry! I'm cold!"
That sounds like a page out of my book.
jeff you are in... There is a lot of prep for this but lets do it..!
sealtrainingadventures.com
WOD 25:09
1.5 pood - 24:53
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