*One Attempt Max Kettlebell Swings (American)
8min cap non-stop/unbroken
40/32/28/24/16/12kgs
*Athletes Chooses Load, can be different than WOD weight*
Team WOD
“Helen with a Friend” by DB
3 Rounds For Time: (18min cap)
P1 -400m Row or 1k Bike / P2 -400m Run **Same Time / Switch Each Round**
P1&P2 – 21 Synchronized Kettlebell Swings
P1&P2 – 12 Synchronized Pull-ups MRX Synchronized Ring Rows
Kettlebell Weight – 24/16kgs RX+32/24 MRX 20/12kgs
Team Core & KB Development
10 Kettlebell Turkish Get-ups (each arm)
20 Partner Back to Back Twisting WallballB Hand Offs
30 Partner Passing Wallball Sit-ups
20 Kettlebell Goblet Curls
10 Partner Facing Push-up Alternating High Five
This makes me smile. Kudos to Carolyn and Misty. They inspire and the kids love them.
32@40kg
11:42 rx row run
A. 40@16kg
B. 16:25 rx w/Suzanne
Morning workout (Yesterday’s JAG28):
17:52, scaled (RX, but 24kg bc no 32kg at house)
Evening workout:
A: BB cluster, e2mom (2PC+2HPC+2HSC+4FS) –
135 across for 10 rds
B: BenchPress, e2mom –
160(7)x3-185(5)x5