Sunday, June 7, 2009

WOD for 060709


video

FHA DBL KETTLEBELL COMPLEX 1

1. RENEGADE ROW X 5/5
2. DBL SWING X 10
3. ALT. CLEANS X 5/5
4. SEE SAW PRESS X 5/5
5. THRUSTERS X 5

WEIGHT: Two 16kg Kettbells

GOAL: To get through 5 rounds as fast as possible.

ACTIVE RECOVERY: 1 3/4" Fires Hose Undulations for 30sec

TIME TO COMPLETE: 23min.

CORE WORK: 2 Rounds Of:

  1. Get Up Sit Up w/ 45lb Bar X 8
  2. Superman Plank X Failure
  3. Ab Wheel Roll Outs X 10

PULL UPS: 6,5,4,4,3

2 comments:

  1. train to success my friend...not failure

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  2. agreed dude. when i write "failure", it is a note to myself to stop before I acually hit faiure.

    its shorter than writing "stop b/4 failure."

    thanks for the input.

    ReplyDelete