Wednesday, 15 AUGUST 2012

Arrive, set-up, & start personal warm-up (5 minutes) - Equipment required - jump rope & 1 x kettlebell per person (53 lbs. men, 35 lbs. women); set-up kettlebells on black mats to claim space.

Teaching & Warm-up (10 minutes) - discuss basics and then everyone practices - split group in half and rotate after 5 minutes to other group
Double-unders (Adam)
Kettlebell swings (Matt)

WOD (brief and demo starts NLT 0550)

5 x chest to bar pull-ups
15 x kettlebell swings (53/35)
45 x double-unders (1:1 tuck jumps; 3:1 single-unders)
Rest 1 minute

Post number of rounds complete to comments.


Mickey said...

5 Rounds + Pull ups and 9KBS



Mike said...

3 Rounds; Thanks for the workout!


Adam said...

it was great to see everyone this morning - welcome back to Mickey and Patrick - and welcome to Patrick F.

5 rounds w/ :56 to spare as rx'd.


Patrick said...

5 rounds + pullups, KBs and 85 single unders

Scaled to single unders

Nice to get back after it.

jck said...

4 rds + pullups + 8 KB.
Got my double unders consistent by the end of the round.

Matt said...


I used the 53lbs KB for my first four rounds and finished my last two with the 70lbs KB.

6 rounds with :14 left remaining.

Matt said...
This comment has been removed by the author.
Joe W said...

6 rds rx. 33 seconds remaining. great workout to start out the morning!

JC said...

6 rounds, 5 CTB, 3 DUs

jswobe said...

6 rounds, w/ 0:21 to spare.

Unbroken double unders are the key to more rounds...