Tuesday, January 3, 2012

"Nasty Ninety"


Warmup 10’
Skill 5’
3’ Hollow Rock
Strength 10’
  • Shoulder Press [ wmv]
WOD
“Nasty 90” for time:
  • 15 Box Jump [ wmv]
  • 15 Rope Climb [wmv][mov]
  • 15 Kettlebell Swing [wmv][mov]
  • 15 Handstand Push-up [mov]
  • 15 Double Unders [wmv][mov]
  • 15 Ring Dip [ wmv] 
Time limit 20 minutes
Stretching 5’
MWOD - 10’

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2 comments:

  1. Charles WhiteJanuary 3, 2012 at 3:42 PM

    CW:11:01. 20" box, rope lowers, 1.5p KB, wide-leg inchworm pushups, bench dips.

    My first successful 1.5p KB swings, yay!

    ReplyDelete
  2. KirstenJanuary 4, 2012 at 7:55 PM

    10:17. 18" box, rope lowers, 1 pood KB, HSPU to 8" target, ring dips. Yay Charles on your KB's! I'm back to my 1 pood. Another sprint WOD, perhaps next time we could do two or three rounds? That would make it truly nasty!

    ReplyDelete

How'dja do? Waddya think?

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