Thursday, November 13, 2008
As many rounds in 20 minutes:
15 OHS
15 KB swings
Coach’s notes: Guys use 45 and gals 25 lbs for the OHS and 1.5 and 1.0 pood for the KB swings. Post number of rounds to comments.
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Session #1: Dec 20, 21 @3:30pm, Dec 22, 23 and 26 @ 1 pm
Session #2: Dec 27, 28 @ 3:30 pm and Dec 30, Jan 2 and 3 @ 1 pm
1.25 pood
7+7
as rx’d with 50lb dumbbell to replace KB.
7+15
1:00 Row, 2:00 1.5p KB Swings
= 305m, 32 Swings; 1:00 rest
1:00 Row, 2:00 Walk Lunges
= 280m, 46 lunges; 1:00 rest
1:00 Row, 2:00 Burpees
= 276m, 16 Burpees; 1:00 rest (Those burpees hurt)
1:00 Row, 2:00 20″ Box Jumps
= 277m, 31 jumps; 1:00 rest
1:00 Row, 2:00 Jump Pull Ups
= 275m, 41 jump pull ups
As Prescribed… or so I will say
7 rounds + 15 OHS +9 swings
50# dumbell = 55# kettlebell because the grip is easier with the kettlebell
Rebecca – 9 rds +15 OHS + 9 swings as Rx’d
Judy – 20 lbs OHS, 12 kg KB…6 rounds + 15 OHS
front squats instead of OHS – 38lbs
KB – 16kg
4 rounds + 15 front squats
OPT Workout
30 Double Unders
20 Box Jumps
5 Rounds for time
29:06 And swollen arms from the rope whipping me! Mental images of chopping my skipping rope to pieces was what got me through!