First night in charge – whoop whoop!
First a little strength work, as everyone worked up to a one rep max for the deadlift.
Followed by a ‘reward’!
Reward WOD
- 1min kettlebell snatch (left arm)
- 1min box jump
- 1min kettlebell swing
- 1min kettlebell snatch (right arm)
- 1min box jump
- 1min kettlebell swing
And then on to the main workout,
As many rounds as possible in 20mins of:
- 5 Handstand push-ups
- 10 Knees-to-elbows
- 15 Pull-ups
Musically, we started with Trance then moved to more heavy Drum’n'bass at Efe’s request.
At 1930 we had the Kettlebell Hell class. We started with some handstand practice and the Reward WOD, before the main event of:
- 10-9-8-7-6-5-4-3-2-1 Ring dips
- 1-2-3-4-5-6-7-8-9-10 Kettlebell swings
Insert an alleyway run after each round
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{ 4 comments… read them below or add one }
good session ! kettlebell circuit was tough !
next time will insist on playing Iron Maiden RUN TO THE HILLS!!!
165 kg max deadlift, good have done more but kyphosis was setting in…
5 reps , 5 HSPU progressions + 3 KTE
These young folk and their modern music. What’s wrong with good old ROCK?!
Killer session Sally! I was beat by the end….: ) in a good way! ‘Little reward WOD’ snuck in the middle there when we would be normally chatting-sneaky! Gwan girl – Pump up the music pump up the energy!
these damn rewards!!