Thursday 5, May 2011

Woot woot its a kettlebell day, Coach Adam came up with this workout. Wow, heavy, hard, vomit inducing, ass kicker!!! Just like we like them.

Strength:
Bench press
5-5-5-3-2-5

Metcon:
7x
1 min on
1 min off
10 DARC swings (hand to hand)
5 kb cleans - each arm
5 kb snatch - each arm

Ok, so heavy weights examples would be:
Men 32/28/24kg
Woman 20/16/12kg

Your mission if you choose to accept is...
Pick a weight heavy enough that you are finishing the round in about 58 seconds. If it takes longer you finish the work cycle during your minute "rest".

**** for every round you don't finish the work cycle, you gave a 5 strict chin up penalty.

**** for every round you sandbag me on you owe 5 burpees.