Wednesday, July 09, 2008

Thursday Night Swingers

Thursday WOD

6 Continuous Rounds of...

DB Snatches Left
DB Snatches Right
DB Swings
DB Presses (20sec Left/20sec Right)
Horizontal Flutter Kicks
Contra Lateral Push Ups

Choose a challenging weight. Work for 40 seconds at each movement. Rest for 20 seconds between each movement. There is no rest between rounds. The workout will look like this...

Snatches Left Side 40 seconds, rest for 20 seconds.
Snatches Right Side 40 seconds, rest for 20 seconds.
Swings for 40 seconds, rest for 20 seconds.
Press Left Side for 20 seconds, Press Right Side for 20 seconds, rest for 20 seconds.
Horizontal Flutter Kicks for 40 seconds, rest for 20 seconds.
Contra Lateral Push Ups for 40 seconds, rest for 20 seconds.

Complete a total of 6 rounds without additional rest between rounds.

"One isn't necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency. We can't be kind, true, merciful, generous, or honest." -Maya Angelou


Sam L said...

JCB- Thanks for letting us use Kettlebells instead of the DB's

Brooks A said...

Did yall do painstorm on Monday?

Pamela MacElree said...

No Painstorm on Monday! Boo!

Brooks A said...

ok, next Monday, 14th. Do it.

Pamela MacElree said...

Any other takers on Painstorm for next Monday?

Susannah said...

What is this month's Painstorm?

Pamela MacElree said...

Something painful as usual...

As Many Rounds as Possible in 30 Minutes of:
100 ft Bear Crawl
5 Snatch Grip Deadlift
5 Hang Power Snatch
5 Overhead Squat
5 Behind the Neck Push Press

Men 65# / Women 45#

JenS said...

So is that odious 5-minute challenge on before or after the 6 a.m. class tomorrow?

Pamela MacElree said...

I'm in for after class, since I can't be there until 7am, but I'm sure that anytime tomorrow that we're there we can manage to get video footage of the attempts.

Kettlebell Athletics said...

I have the camera in my bag. I'll be there a 5:45 with a smile.

Erica said...

Jason, something about that sounds very creepy.