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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)


AMRAP 15
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.
on

10 comments:

  1. MickeyAugust 15, 2012 at 6:36 AM

    5 Rounds + Pull ups and 9KBS

    Rx'd

    Smoker

    ReplyDelete
  2. MikeAugust 15, 2012 at 6:44 AM

    3 Rounds; Thanks for the workout!

    Aloha!

    ReplyDelete
  3. AdamAugust 15, 2012 at 7:23 AM

    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.

    Smoked!!!!

    ReplyDelete
  4. PatrickAugust 15, 2012 at 7:46 AM

    5 rounds + pullups, KBs and 85 single unders

    Scaled to single unders

    Nice to get back after it.

    ReplyDelete
  5. jckAugust 15, 2012 at 10:05 AM

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

    ReplyDelete
  6. MattAugust 15, 2012 at 12:36 PM

    Aloha,

    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.

    ReplyDelete
  7. MattAugust 15, 2012 at 12:37 PM

    This comment has been removed by the author.

    ReplyDelete
  8. Joe WAugust 15, 2012 at 12:54 PM

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

    ReplyDelete
  9. JCAugust 15, 2012 at 10:04 PM

    6 rounds, 5 CTB, 3 DUs

    ReplyDelete
  10. jswobeSeptember 12, 2012 at 4:04 PM

    6 rounds, w/ 0:21 to spare.

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

    ReplyDelete