Tag Archives: ledecky

Best-o-the-Web Must See Stuff (and your WOD)

First off, I’ve seen some incredible stuff on the web this week that you just gotta see too:

  • First, Jake Weidmann, Master Penman.  This video is great, and so is his TEDx talk.  Inconceivable! (and yes, I do know what that word means).
  • Katie “the Smiling Assassin” Ledecky is a mermaid, a sea sprite, a daughter of Neptune. On the third day of the finals she broke her own world record in the 1500 meters.  Then, after just a 30-minute break, she got back in the pool and qualified for the 200 meter final.  The next day she won that too.  How is this even possible?
  • Hats off to the 1,000 Italian Foo Fighter Fans who lured the band to perform in their home town by videoing a cover of “Learn to Fly.”  When we wanted the Foo Fighters to come to Richmond, we just sold imaginary tickets.  We’ve officially been one-upped.

Now for your WOD:wpid-20150806_073341.jpg

A) Dumbbells: 5 x 10 of Plank Rows (on your knees if you have to), Goblet Squats, and Curl-ups.

B) 20 each of the following kicks, with good form (220 total):

  1. Knee
  2. Snap Kick
  3. Side Kick
  4. Back Kick
  5. Crescent Kick
  6. Roundhouse Kick
  7. Hook Kick
  8. Coup de pied bas
  9. Coup d’Italien
  10. Chassé frontal high
  11. Chassé frontal low

C) Run or Bike AFAYC for 15 mins.