A. Handbalancing
Beginners: 30 sec hold x 5 sets; rest 1 min
Intermediate and Advanced: 5-10 heel and toe taps x 2 sets of each; rest 1 min.
Intermediate and ADvanced: 5 kick-ups x 4 sets; rest 30 sec.
B. HSPU
Beginners: Do downward dogs x 2 reps x 4 sets; rest 1 min
Intermediate and Advanced: Find you 1RM, add height that enables you to do 2-3 reps, and do 4 sets; rest 2 min
C. See July 18, 2011
3 rounds
12 burpees
15 KB Swings 35/50 lbs
400 meter run
This is a testing day so please post your times. We did this met con on July 18.
12:15 for the metcon with a 55lb KB. Holy frak my runs were slow.
ReplyDelete3 rounds
ReplyDelete12:40 for the posted workout with a 25lb KB. First one at full burpees and 400 m run. Holy crap.
8:52 today with a 35 lbs. KB. Definitely got the lungs burning!
ReplyDelete11'54" - did 25 air squats instead of KB swings because of shoulder injury.
ReplyDelete13:45 with 25 lb KB. Did 6 burpees instead of 12 in round 3.
ReplyDelete11 minutes on the dot with a 25 lb KB
ReplyDelete10:37 with a 45lb KB. Second run sucked bad, but overall I think it went well. Great job everyone at 6:30!
ReplyDeleteGreat job everyone today, this was a tough one, no rest and all taxing movements for the body. I was really proud that everyone went for full rounds and numbers/no rests... Amazing!!!! Was exciting to watch/coach.. Also, all around, Burpees were awesome, everyone was chest to floor and full extension at top every time. KB swings were solid!!
ReplyDeleteJane
This was only my second class so please don't judge! :)
ReplyDelete11:45 with a 35lb KB. Burpees = ouch!
8:22...I still have heartburn today. Thanks, Jane.
ReplyDeleteSandra - 15:55 with a 15lb KB - July 18th I didn't finish so I guess this is better.
ReplyDeleteTerri 16:38 - 15 burpees, 10 kb @35lb. Apparently I need new glasses
ReplyDelete40lb kettlebell at 10:41. This was my first time doing this WOD
ReplyDelete-Sandi