A whole lotta' NASTY some of you would like to forget in yesterday's WOD, so today you get a picture of my dog, Bo, and a kettlebell.  It's all about balance - in life and in WOD blogs.  She has her harness on because the camera scares her - sometime in her earlier life (before we adopted her) she became terrified of clicking noises, so the shutter sound makes her nervous.  Jenny was kind enough to Photoshop the leash out of the background so she could look tough next to the kettlebell. 

Bo only does Russian kettlebell swings.  Unless she's in Russia, then she just does kettlebell swings.  Obviously.  

BozieKB.jpg

WOD for 10-05-16:

Strict Press (Cycle 2, Week 1):

***ADDING 5 lbs to your "Base" from the last 4-week cycle...

65% x 5

75% x 5

85% x 5+ (Max Effort, i.e. as many reps as you can safely make)

***FOR EXAMPLE: if you lifted 120 lbs as your 1RM on 08-30-16 then 95% of that (114 lbs) was your "base" during the last 4 weeks, so your NEW "base" is 119 lbs:

65% of 119 lbs = 77 lbs x 5 reps

75% of 119 lbs = 89 lbs x 5 reps

85% of 119 lbs = 10 lbs x 5+ reps (Max Effort)

 

-then-

 

3 Rounds For Time:

400m Run

30 Walking Lunges

20 Russian Kettlebell Swings @ 70/53 lbs