Monday March 24, 2014

“Don’s 90th Birthday WOD”

Screen Shot 2014-03-23 at 10.28.36 AM

3 rounds:
Air Squats
Kettlebell Snatch (53,35)
Sled Pulls (135,90)
Tire Flips (Big, Medium)


**Why these movements?

PUSHUPS: For his 84th birthday,  Don’s goal was to complete 100 pushups with minimal rest between sets.

AIR SQUATS: Despite having a double knee replacement, Don is still able to squat down to 3 plates.

KETTLEBELL SNATCH: One of Don’s favorite exercises to do is KB Snatch with a 10# Dumbbell

SLED PULLS: After 90 years on the planet, he has pulled his fair share of weight.

TIRE FLIPS: Don’s absolute favorite exercise is deadlift.  He currently has a max of 215#.  So why not deadlift some tires to simulate him deadlifting throughout the 7 years that he has been training with us.

**This WOD will be done in a Fight Gone Bad style, expect that each station will be given 90 seconds instead of 60. Your goal is to get as many reps as possible at each station and for the entire workout. After all stations have been completed, you will get one minute to rest. Repeat for 3 rounds.

MOD 1: KBS (35,20), Tire (Medium or get the coach to help you flip it if necessary)