Announcements: Today we will meet in the '62 Room.
Equipment required: Kettlebell, weighted bar, and jump rope!!
Warm-up and instruction: We will split the group in half and Matt will lead the group through kettlebell swings while Adam discusses double-unders. After about 5 minutes we will rotate. WOD starts NLT 0550.
WOD:
AMRAP 15
20 x kettlebell swings (53/35 lbs.)
20 x weighted sit-ups (53/35 lbs.)
40 x double-unders (3:1 single-under or 1:1 tuck jump sub)
Cash-out: 100 sit-ups for time (APFT standard)
Post number of rounds complete and time for cash-out to comments.
AMRAP 15
20 x kettlebell swings (53/35 lbs.)
20 x weighted sit-ups (53/35 lbs.)
40 x double-unders (3:1 single-under or 1:1 tuck jump sub)
Cash-out: 100 sit-ups for time (APFT standard)
Post number of rounds complete and time for cash-out to comments.
11 comments:
4 rounds + KBS and 3 situps
53#
did American swings for the 4 rounds
Last set was russian
Situps were weird. Just tried to put it in a spot that didn't prevent me from breathing.
that one was bad. real bad.
4 rounds + 37 double-unders as rx'd.
sit-ups were strange and my shoulders were smoked from holding the KB to my chest. I considered putting the handle in my mouth and holding with my teeth, but I figured that might not work so well.
3:07 for the cashout - APFT standard
Maj Grim: I thought about the same thing w/ the teeth. Mine are brand new though so i didn't want to damage them.
I need to drink more water. i'm always so dehydrated when i wake up.
Aloha,
Good group this morning.
As Rx'd: 5 rounds + 10 KBS
That was tough, but fun.
4 rounds + 13 Double Unders. I scaled the KB swings to Russians.
4 rounds +20 DU. Scaled sets 3, 4, and 5 to Russian.
4 rounds plus 3 kettlebell swings. I managed to get everything as RX'd but the double unders which started out as double unders and worked into single unders... still need a lot of practice on them. That and probably a smaller rope.
2:55 cash out. 10 seconds less than my last time.
And I agree with the situps... it was a challenge getting in good situps with the kettlebells.
4 rounds + 9 KBS
20 double unders/60 single unders per round
2:42 cash out
5 rounds + 1 weighted sit-ups
Agree with all - holding that KB during the situps was awkward...and damn heavy.
...and I forgot about the cash-out.
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