“Kettlebells from Hell and Abs from Heaven”
50 American Kettlebell Swings
50 One Handed Russian swings, alternate hands each rep
50 Push-ups on the Kettlebell handle
50 Situps holding the Kettlebell
50 Kettlebell Snatches
RX: 53/36 INT: 36/24 BEG: 24/20 (or 16 at the front desk)
Then…one minute of situps, one minute of flutter kicks, one minute of plank position and one minute of rest…. for two rounds, the clock is continuous.
American Swing = overhead
Russian Swing = eye level
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Wall Ball Shots 20/14
Box Jumps 24/20
Kettebell Swings 53/36
Intermediate: WB 16/12, KBS 45/24
Beginner: WB 14/10, BJ 20/Steps Out Back, KBS 36/20
Run 5K (3.1 Miles) for time.
Fun run starts in front of the Goat DFAC at 0700.
3-2-2-1-1 Push Press, work up to your max
“Tabata Something Else”
20 seconds of max effort followed by 10 seconds of rest for 8 rounds per exercise. only take the standard 10 second rest between exercises. Your score for each exercise is the lowest number of reps in any one of the 8 rounds. total all 4 exercises for your final WOD score.
8 intervals pull-ups
8 intervals push-ups
8 intervals sit-ups
8 intervals squats
Scales, use bands or do push-ups from knees as needed.
FYI Wednesday’s workout is 5k run. The 4th of July race begins at 0700 in front of the goat DFAC, or if you can’t make it run on your own for time.