3.12.13 "The Swirl"

March 11, 2013

Strength
EMOTM
10×2 Box Squats @70% 1RM
Set box at parallel

The Swirl
3 Rounds
800m Run
40 meter KB OH Lunge (53,35)
KB OH are done one-handed. 20 meters with one arm then switch.

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  1. TRex Reply

    Strength – 165#. WOD – 23:33RX, Overhead kills the TRex. Great 5:30am group! Thank God we have more space!

  2. CC Engine Reply

    LBB Box Squat – up to 125 X2 🙂 Thanks Sara & Sonia for letting me play, Lol!
    Great big 630 pm crew with Nator!!
    The Swirl – 25:45 with Rowing (Raining :P) & 15# KB. (No 20 or 25 avail.)
    I think the lunges were hardest on my legs than my arms, but a hell of a workout all together with rowing (or running)!!!!

  3. little sexy Reply

    yes, another tough one. LLB Squat = #70. Thanks for working with me Corrine (new member!!!). Rowing 800 was hard, but even harder after those OH lunges = 10 lbs. Great 6:30 class with Page!!!

  4. Sara R Reply

    Strength – up to 125#. The Swirl – 21:19 row 20# definitely could have gone heavier but no 25# KB left

  5. Cat Reply

    Strength: 195# x 5. The Swirl: 24:15, run, 25#kb. Disliked running in the rain very much, but always happy to conquer the WODs I dislike the most. Awesome 6:30 class as usual!!

  6. Soina Reply

    Awesome Job 6:30 class!
    Strength 115#
    The Swirl- 800 m row, 20# kb
    CC ,u can come play w/ Sara n I any time:)

  7. Kristin Reply

    Strength 165#. WOD 18:54 row/35# KB lunge

  8. Andrea Reply

    Strenth – 115# – There were 4 of us working together so we only got through 4 rounds.

    WOS – 19:40 Rx – Love running in this weather! The hard part was trying to dry your hands enough to not drop the kettle bell on your head!!

  9. CC Engine Reply

    Is this a seinfeld reference, where George steals Jerry’s finishing move??? “the Swirl”

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