Wednesday, 27 FEBRUARY 2013

Announcements - we will meet in the '62 Room.  Please grab a kettlebell on your way in!  Also, PLEASE post your results so you can compare your performance in the future to track your progress!!

Equipment needed - 1 x kettlebell or dumbbell of appropriate weight

Warm-up and instruction - Matt will take half the group through the points of performance for kettlebell swings and give everyone a chance to do some swings.  Adam will take the other half of the group on a gym loop to warm up.  Upon return, we will switch roles.



3 rounds for time
Run Gym Loop (400 meters)
21 x kettlebell swings (53/35)
12 x pull-ups

NOTE:  Scale as needed - there are a variety of dumbbells available, so grab one that works for you.

Compare to:  7 SEPT 2012

Post time to comments.


R.K. Barker said...

This looks awesome! But I won't be able to make it, I have my APFT tomorrow afternoon, but I'll be back and ready to rock on Thursday!!

Adam said...

great to be back this morning, 2 days off is FAR too long for me! Awesome crew this morning getting after a classic!!

10:53 as rx'd, which was about :35 slower than last time :{

Pull-ups killed me, I could not hang onto the bar!

Mickey said...


went halfway between russian & american on the swings halfway through round two to keep my pace/intensity up.

Matt said...


I'm sub-10 but I'm still significantly slower than before. My last two fastest times are 9:02 and 9:12. I should get faster with the run as my hip gets better.


Caleb McDaniel said...

Got 11:55 which is 7 minutes faster than my previous time. Though, it is still not my fastest.
Good luck with your APFT R.K.! Youll be fine!

jck said...

10:40 as rx'd.
New PR (compared to 11:35 last time)

jswobe said...


Call it "Hotel Helen" - using a 50-lb dumbbell and subbing inverted rows for the PUs.