Workout 03/30/2013
Karate:
Basics, Kanku Dai; practiced attacks on my own. Extra stretching.
CrossFit:
Warmup
Couch Stretch, Walking lunges
WOD – I did the WOD twice. My round 1 time was 12:17, round 2 was 12:07.
50 Kettle Bell Swings – 24kg
5 Rounds for time:
10 single-arm kettle bell swings (R) – 16 kg
10 sumo-high deadlift pulls – 24kg
10 single-arm kettle bell swings (L) – 16 kg
10 lateral jumps, over the larger kettle bell
50 Kettle Bell swings – 24kg
Epilogue
Practiced clean and press, worked up to 135#
Practiced kipping pull-ups
Attempted muscle-ups on the rings. lots of work to do here
Practiced toes to bar.