Monday, March 22, 2010

Day 1 Week 1 - Monday 22, March 2010

Warmup

400m run
3x
5 PVC Dislocates - shoulder stretch
10 light overhead Squats
400m run
3x
10 medium kettlebell swings
10 sit ups
1x
5-10-15-10-5
medium KB front squat (right side)
medium KB front squat (left side)

Workout

4-6 rounds
10 medium weight one arm KB Sumo Deadlift High Pull (right arm)
10 medium weight one arm KB Sumo Deadlift High Pull (left arm)
20 Sit ups

4 comments:

  1. WOW.. that warm up was pretty tough! Also probably went a little crazy on the weight but I needed to beat out the pizza I ate on my rest day :-p.

    7:39 w/ 24kg KB completed 6 rounds.

    It was a relief to finish the WOD in a normal hour :-). Also, thanks Coach for the comments earlier.

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  2. I enjoyed the dynamic warmup before the short WOD. I figured on "Advanced" weight @ 16Kg & did 6 rounds.

    6:03

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  3. Love the one arm kettlebell moves - did it with dumbbells when I was body building, but as we all know that was not explosive like these were.

    24kg and 6:45 for 6 rounds

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  4. 6:29 with 6 rounds and a 24kg Kb. Nice short and fast metcon!

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