Warmup:
Stretch 10 minutes
WOD:
Run 400 meters (warm up)
H rounds for time of:
5 Kettlebell Clean & Press - right arm (H)
5 Kettlebell OH Squats - right arm (H)
5 Kettlebell Clean & Press - left arm (H)
5 Kettlebell OH Squats - right arm (H)
5 Deadlifts (H)
Run 400 meters (cool down)
14:39 (or maybe 13:49... I forget) with 28 Kg Kettlebell and 100Kg Deadlifts.
ReplyDeleteI should read the directions a little more carefully... hey, Gene, if you don't mind, could you print the workouts in a larger font for me?... just kidding. Anyway, I included the runs in my time, so it was 23:00... with a 16kg KB and 80Kg Deadlifts.
ReplyDeleteNice pic. homie...
ReplyDeleteI really liked this workout.
However, I timed the runs too. Doesn't matter to me, it's all relative and good.
The One armed KB Overhead Squats were tough, but I liked the focus on good technique in order to execute the movement properly before toppling over into a pile of shit or a shit pile..
19:51 with a 24kg kb and 110kg deadlifts.
Fun WOD
looking forward to our 2 5k's this week.
Of course you are Denny!
ReplyDelete