Wednesday, September 29, 2021
Complete each set for As Many Reps As Possible (AMRAP) of:
A. AMRAP in 5 minutes of:
10 Alternating Single Arm Kettlebell Swings – 1.5/1.0 pood
10 Up-Downs to Plate – 45#
REST 3:00
B. AMRAP in 4 minutes of:
10 KB Swings
10 Up-Downs to Plate
REST 3:00
C. AMRAP in 3 minutes of:
Max Distance Single KB Carry
Coach’s notes:
Post rounds and reps complete for A and B and distance covered for C to comments.
WOD Leaderboard
A – 5 rounds 3 KB swings .7 pood
B – 4 rounds 7 KB swings 1 pood
C – 490m 1 pood
Fun workout. Single KB swings were tough on my elbow.
Thank Shannon
Nice work 9:30 crew
A. 6 rounds even. 25lbs DB
B. 4 rounds and 6 KB swings with the 1 pood. This was really difficult because I switched weight (which I was not supposed to oops)
C. I couldn’t really find a way to carry this properly but I got 310m
Thanks Shannon!
Well that went pretty much like I figured it would…………..needed a rest day, so the plan was to just come in and move a bit, maybe help coach/cheer, perhaps do a light version of the WOD………..you know that is not going to happen, 9:30 Crew sucked me in!!!!!!!!!!!!
I will say that I approached the first couplet with the thought that I would take it easy, especially considering the challenge of single arm alternating KB swings to OVERHEAD.
A. 5 rounds
B. 6 rounds, felt good to push the pace on this set.
C. 520m.
5+1
4+11
243.84 meters
Used 1.25pd
6 + 10 I think.
Don’t have any idea.
243.85
Used 1.25
A: 9 R + 1 kettlebell swing
B: 7 R + 3 kettlebell swing
C: 500 + m. (Note sure when time stopped)
Up downs to a plate are the 👿.
Thanks Zack