Tuesday, July 1, 2008

Taking the Kettlebells for a spin

WOD
Warmup of 5 swing each arm of 16kg, then 24kg KBs (total 20 swings)

Then KB ladders :
1. Swings 1 to 4 with 16kg, 1 to 3 with 24kg, 1 to 5 with 16kg (do 1 rep left arm, 1 rep right arm,
then 2-2, 3-3, 4-4, then switch to 24kg 1-1, 2-2, 3-3...)
2. Cleans 1-4, 1-4 (24kg), 1-5 (16kg)
3. Snatches 1-4, 1-4 (24kg), 1-5 (16kg)

Clean and presses : 1-5, 1-4 (24kg), 1-5(16kg)

Total of :
105 with 16kg = 1680 kg
36 with 24kg = 864 kg

.... 2544kg lifted in work sets... in approx. 40 min

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