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
Subscribe to:
Post Comments (Atom)
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.
ReplyDelete7:39 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.
I enjoyed the dynamic warmup before the short WOD. I figured on "Advanced" weight @ 16Kg & did 6 rounds.
ReplyDelete6:03
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.
ReplyDelete24kg and 6:45 for 6 rounds
6:29 with 6 rounds and a 24kg Kb. Nice short and fast metcon!
ReplyDelete