holding a 32kg kettlebell throughout, complete the following...
hang snatch x 10 (5 ea)
lunge steps x 20
sumo deadlift high pull x 30
russian swings x 40
deadlift x 50
sit ups x 40
goblet squats x 30
power clean x 20 (10 ea)
mr. trickles x 10*
400m run (with kb)
kettlebell may be held anyhow as long as one hand is on it at all times.
resting it on the foot is not allowed.
however, the thigh, while in a kneeled position is acceptable.
a burpee penalty equal to the number of infractions is owed at the time of any drop or resting of the kb on the floor. ie, one burpee for the first, two for the second, and so on, continually adding another burpee for each drop.
hang snatch x 10 (5 ea)
lunge steps x 20
sumo deadlift high pull x 30
russian swings x 40
deadlift x 50
sit ups x 40
goblet squats x 30
power clean x 20 (10 ea)
mr. trickles x 10*
400m run (with kb)
kettlebell may be held anyhow as long as one hand is on it at all times.
resting it on the foot is not allowed.
however, the thigh, while in a kneeled position is acceptable.
a burpee penalty equal to the number of infractions is owed at the time of any drop or resting of the kb on the floor. ie, one burpee for the first, two for the second, and so on, continually adding another burpee for each drop.
* one rep = set kb on floor, kick out to plank, do a push up, kick forward, stand with kb and finish with one full swing.
programmed by and completed at the shop
programmed by and completed at the shop
2 comments:
cool pants :)
22:10
21 burpees
never mind the shoes, it's gotta be the pants...
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