For time:
800m run
8 rounds of the couplet:
10 pistols (alternating)
10 KB swings (32/20kg)
800m run
Tag Archives | KB swing
TUESDAY 15-05-12
TUESDAY 08-05-12
Deadlift
5-5-5-5-5
AMRAP 10 mins of:
7 American KB swings
7 HSPU
MONDAY 30-04-12
There is only one class today at 08h00. Be sure to wear long socks!
In 3 teams, complete the following for time:
15 rope climbs
60 ring dips
120 KB swings
10 rope climbs
60 ring dips
80 KB swings
5 rope climbs
60 ring dips
40 KB swings
*Each member must complete at least 1 rope climb on each round, 10 ring dips on each round, and 10 KB swings on each round.
MONDAY 23-04-12
HAPPY BIRTHDAY JAMES CAWOOD!!!
We’re going through fitness testing this week. It’s a chance to get your name up on the new leaderboard! If you haven’t been recording your workout results then get on it! Be sure to write your results on the whiteboard EVERYDAY!
‘Helen’
Complete 3 rounds for time of:
400m run
21 KB swings (24/16kg)
12 pull-ups
Go hard on the runs. Do not put the bell down. Don’t let go of that pull-up bar. Ignore the gremlins in your head trying to hold you back. If you can’t feel your lungs and heart in your mouth on the last round, you aren’t giving it your all.
MONDAY 16-04-12
Complete 5 rounds for max reps of:
Unbroken HSPU (kipping allowed)
Unbroken KB swings (American)
400m run
*Rest 2 minutes between rounds. Each round is to be a max effort on all tasks, including the run.
