Monday, August 9, 2010

Week 20 Day 1 - Strength

Warmup: Stretch 10 Minutes

Workout: H rounds for time of...

Run 400 Meters
10 Clapping Push Ups
10 Tuck Jumps
10 (H) Kettlebell Swings

Every movement in this workout is explosive. Try to contract powerfully to get the most out of each movement. If you get tired to the point that you are not able to perform the exercise properly - stop and recover. Better to do it right than to fatigue and miss out on the purpose of the exercises.


  1. 21:53

    6 rounds with 32Kg Kettlebell.

  2. 22:46, 5 rounds with a 20kg kettlebell... I started with the 24kg, but I had a tweaky back, so backed down.

  3. 19:18

    6 rounds with a 32kg KB

    Great final WOD!

  4. Well,
    Scott, Elene and I improvised on this morning since we did not have our workouts yet and the workout from the mainsite WOD did not dissapoint.

    I screwed up the calcs and Scott and I ended up back squating 15kg more than was Rx'd. Paying for this 3 days later.

    20 min AMRAP
    95 kg back squats X 7
    45 lb one arm kb lunge X 10 (L)
    7 burpees
    45 lb one are kb lunge X 10 (R)

    We haven't done back squats in quite some time and this was a tough ass day.

    6 rounds complete
    (Our normal WOD was 6 rounds of work, so I guess this worked out ok)