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| Pepper Prepares for her Record Attempt |
Death by Push Ups and Kettlebells!
Perform one push up and one kettlebell swing the first minute, two each the second minute, three the third and so on up to 20 minutes. Push Ups are "hands up" style from the 2010 CF Games and KBSwings are American swings fully overhead (32kg for men/24kg for women). Once you fail to complete the work inside the minute, complete the round and start your next round at the top of the following minute for 20 minutes. You can 'buy out' reps of either exercise by doubling the amount of the other exercise so in the 10th minute you could do 10 push ups/10 swings, 5 push ups/20 swings, or just 30 swings...in the 15th minute you could do 15 push ups/15 swings, 25 push ups, 10 swings, or 45 push ups. Hope it all makes sense cause something's come up and I won't be there tomorrow. Paul, please make sure everyone is swinging safely.
W2S - Max Effort Push Press (3-3-3-1-1-1-1-1)
W2E - 8 x 150m sprints (rest as needed between efforts)
Hardstand at 0600. Post total rounds/reps to comments as well as your thoughts on this unusual WOD.
See you on Wednesday...I'd like to complete the equipment order on that day so please be ready to tell me what you want or post or email me before then. Thanks!
15 rounds (20kg)
ReplyDeleteI would like everything except the rings. I got some of those for Christmas :-)
15 rounds (20 kg through round 9, 16 kg through round 15)
ReplyDelete15 rounds + 16 pushups (20 kg)
ReplyDelete16 rounds plus 19 as rx'd
ReplyDeleteahhh... the benefits of going last...
ReplyDeleteas rx'd: 16 rounds + 25 reps
Thanks for taking the class Paul!
ReplyDelete12 rounds as rx'd
ReplyDeleteweakness wod (push press & snatch practice...alot)
Toby, I'd like to order a 14 lb ball, rings, a 20 kg kettlebell and a 16 kg kettlebell. Thanks for placing this order for us!
ReplyDeleteHere's what my brother e-mailed me about the iron cross:
"Wow, not sure how to answer that one…do you guys have rings in your gym? If so, have someone hold his feet to spot him with many reps of going up and down over and over again. Eventually he will need less and less of a spot. It is almost all shoulders and lats."
Now we have a plan! Iron cross, here we come
ReplyDelete