9/13/10 - WOD

I am going to go a bit heavy on the Kettlebell exercises. I did recently purchase some new toys.

Here's the set up. I am going to put 2 KB stations 50 yds. apart. One station is going to have a 25 lb. KB and the other is 45 lb.

8-9 rounds:

1 minute 30 seconds 2 armed KB swing at 45 lb.
Run 50 yards
1 minute 30 seconds single armed KB swing at 25 lb.
Run 50 yards

At the end, if you are down, throw in a couple sets of halo's and pistols.

A halo is when you take the KB/weight and rotate it around your head; a pistol is a single leg squat. Make sure you get deep on the single leg squat. That's what she said.

Anyone having problems with flexibility? My hips, hip flexors, and IT Bands grow unbelievably tight as a result of my squat/running heavy workouts (and sitting in a desk chair all day). The solution: a lax ball. It acts like a foam roller on steriods. Use the lax ball to massage out soreness. Place it on the ground and roll your hip around on top of it. Your body weight provides the deep-tissue massage pressure. The pain hurts so good, and afterward you feel the range of motion return to your joints and muscles.

GET IT GET IT

rufio