WOD Sat 5-19-12 “KB Buddy”

WOD Fri 5-18-12
May 17, 2012
WOD Mon 5-21-12
May 20, 2012

WOD Sat 5-19-12 “KB Buddy”

Not just burpees – over the bar burpees 🙂

Warmup:
Shoulder, hip, core DROM – Leg swings, frog hops, walking deep lunges, jumping jacks, arm circles, burpees (Simon Says style with coach)
WOD movement review – pick a KB and make it your buddy – guys 24kg, ladies 16kg or scaled appropriately
 
WOD: “KB Buddy” You can’t take it with you when you go, but you can carry it around during the WOD
Perform the following for time with your Kettlebell:
Run 4 laps
10 KB Swings
20 Lunge steps
30 KB Swings
40 Reverse crunches (use KB to anchor hands)
50 KB Swings
60 Sumo-Deadlift High Pull
Run 1 Lap to finish (with KB)
 
If you put down the KB at any time from the start of the workout there is a 5 burpee penalty, setting up for reverse crunches does not count against you.  
 
New athletes are done.  
 
Veterans – Cash out:
Max Reps Toes to bar (or K2E Progression) – set is over when you come off the bar
Followed immediately by:
Max reps pushups – you can rest in the up position
Followed immediately by:
500M Row time trial
 
Cool down with 4 laps slow jogging or 5ooM easy row, stretch out and post times/reps to comments.
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