5 rounds for time:
- 12kg kettlebell swing toss, sprint to and toss (back and forth within 40 feet)
-bent leg walk-out (40 feet)
-15 body rows on rings
Brielle - 22:05
Greg - 21:53
Greg and Brielle really started to find their rhythm in the movement as the rounds went on. Their rows were reflective of kipping pull-ups. At points I thought Greg was going to tear the branch off the tree that the rings were connected to. Intense WOD! Watch out for the craters in the lawn left from the kettlebell.
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Fee and Class Schedule:
Drop in rate: $20.00 per class
Monthly:
2 classes per week: $100.00
3 classes per week: $130.00
4 classes per week: $150.00
Private sessions: $75 per 1 hour session (by appointment)
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World-Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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