and today’s sermon was….
August 30, 2015
2 rounds, 90 seconds of work, 30 seconds of rest
deadlifts (Rx 185#, we did 225#)
kettlebell swings (Rx was 2 pood, I did 28kg)
burpee box jumps (24″)
Teamed up with a fellow silverback. He’s from HGST which is the company that NorCal has 10-15 boxes at. He has a company comp (how totally cool is that????) coming up where he needs to pull 255# deads, so he was up for going heavier than Rx.
Oh yeah. Like I was going to argue with that…..
During warmup we BS’d a bit,. Old guys, similar backgrounds. Part of warmup was front squats. “You have WAY too much mobility for your age. How in the hell?” – Oh…. music to my ears. Tell me more…. 😉
So we hit the WOD. 5 reps each then trade. He used a 21kg kettelbell. On the burpee box jumps we went rep for rep.
The WOD got hard really quick. So much fun though. 225# was a good weight for deads. 185# would have been a bit light.
After the WOD we did a Tabata of calories on the Air Assault bike. I went out too hard and paid for it. That hurt! Got 57 total calories.
Nice day. Now off to the farmers’ market for some fresh fruit and veggies…. DELISH!!!!!