Rest, recover, get ready to go again!!
Here is a video covering some kettlebell basics …
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“When a man sits with a pretty girl for an hour, it seems like a minute. But let him sit on a hot stove for a minute—and it’s longer than any hour. That’s relativity.”
- Albert Einstein
For 20 minutes cycle through the following exercises incrementing 1 rep every minute on the minute:-
Thruster, 20kg
Burpee (chest & thighs to the floor)
V-Up
eg,
1 thruster in the 1st minute
2 burpees in the 2nd minute
3 Vups in the 3rd minute
4 thruster in the 4th minute
5 burpees in the 5th minute etc
Reps must be completed within the minute to stay in the game.
If you fall behind the clock, take note of the last completed round, and then continue until the time runs out, trying to complete as many rounds as you can.
Take it easy … sleep, eat, rest, get ready to go again!
Here is a great training video from the guys & gals at Primal Fitness http://www.primal-fitness.com/
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“Rugby is a hooligan’s game played by gentlemen. Soccer, a gentlemen’s game played by hooligans.”
- not sure who said it, but it made me laugh
How many rounds can you complete in 20 minutes?
9 thruster, 20 kg
15 pushups
max continuous double unders (DU)
Score = total rounds + total DU
Highest score wins!
(photo: caught in the mirror)
“Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure or nothing.”
- Helen Keller
Deadlift 3-3-3-3-3-3-3
One Arm DB Press 3-3-3-3
For time:-
500m row or 400m run
21 thruster, 40kg
21 pullups
100 lunge walks
15 thruster, 40 kg
15 pullups
100 situps
9 thruster, 40kg
9 pullups
500 row or 400m run
(photo: Luke, post WOD aftermath!)
Back Squat 3-3-3-3-3-3-3
Max Effort Pullups
