Let's run a lil'

Pam and Jen S performing their swing and burpee challenge:

Pam 6:20
Jen 6:43

600 Meter Run
50 Kettlebell Swings
50 Dumbbell Push Presses
600 Meter Run
50 ?????????
50 Ring Rows
600 Meter Run
50 Sit-ups
50 Supermans
600 Meter Run

I Have Failed You All !!!!!

This was our new challenge:

1 Swing
1 Burpee
2 Swings
2 Burpees

Ladder up to 10 Swings,10 burpees in under 5 Minutes.

I didn't make it: 5:41. I will redeem myself !



Some observations:

I never do anything well my first time. I will get 5:00 minutes, hopefully tomorrow.

Swings are easy, should have used the 32kg. Standard for men is 24kg, women is 16kg.

Too much Blue Monster.

Pamela's Conditioning

Here's a clip of Greg and Pamela getting ready for Pamela's Grapplers Quest Competition this Sunday.

1 minute at each drill:

Flying Arm-Bar on 2.5 inch rings
Anchored Kettlebell Cleans
Sandbag Shouldering
Sit-Throughs

Pam is using an 80lb sandbag and 2 x 16kg kettlebells

Greg is using a 100lb sandbag and 2 x 24kg kettlebells.





Here's another clip of Jason and Pamela, we changed it up a bit.

1 minute at each drill:

Flying Arm-Bar on 2.5 inch rings
Anchored Kettlebell Cleans
Sandbag Shouldering
Sit-Throughs
Sandbag Turkish Get-ups

Pam is using an 80lb sandbag and 2 x 16kg kettlebells

Jason is using a 100lb sandbag and 2 x 24kg kettlebells.



Here's tomorrow's WOD:


4 rounds of

Squats
Jump Squats
Lunges
Jumping Lunges
Deep In & Outs
Run 600 Meters

4 rounds of

sit-ups
Contra-lateral push-ups
Upper-body step-ups