26 Dec, 2013

Posted: December 25, 2013 in WODs

HAPPY BIRTHDAY KAI!!

NO OFFICIAL CLASS…

Warm-up

500m row

50 DU’s

20 light KBS

10 Burpees

5 Pullups

MOBILITY

WOD

“13x13x13”

13 rounds for Time

13 DU

13 Pass thru w/PVC

13 Good Morning w/PVC

13 OHS w/PVC

13 Sotts Press w/PVC

13 Snatch Balance w/PVC

13 Snatch w/PVC

13 Burpees

13 Squats

13 Frog Thrust

13 Mt. Climber

13 V-up

13 Pike Push-up

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Comments
  1. Gerard says:

    Let me be the first to say Kai’s workout put Slamming Sixty to shame. 5 rounds in 35 minutes. The only saving grace, the lights went out base wide and they put us out the gym. Kai’s workout drain all the energy from the base. Divine intervention saved us from become blobs on the gym floor. It was highly questionable if we could complete it in our alloted time. Thanks Kai for taking me off the hook.. They will be talking about your workout next year. Happy Birthday.

  2. Gerard says:

    It was suggested we could complete the WOD at home. Gave it a thought, my body rebelled.

  3. GP says:

    I knew there was reason I could not get out of bed this morning, somebody was looking out for me!!
    Happy Birthday Kai!!

  4. Chris N says:

    5 rds in 28:57 with 35# OHS and Snatches, I had mixed emotions about this wod:)

  5. Yuki says:

    It was 6min/rnd pace. Yeah… we had to finish the WOD at home… So the total time was about 75min for me. 85min for Kai… Thanks for all!

  6. Steph says:

    HAPPY BIRTHDAY KAI! JUST DID THIS IN MY MOMS GARAGE USING A BROOM. LOL. ONLY GOT THROUGH THREE ROUNDS THOUGH 😉 so excited to return to bolling!

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