Kettle Bell Strength & Conditioning Day!

 

Endurance:

Dynamic Drills ROM

5 laps down and back in the gym (or row 500m while other is doing wall balls; row should be a total of 1000m collectively)

 Warm Up:

30 squats
10 roll outs
30 OH squats

 WOD:

50 Swings
50 Heavy Romanian Deadlifts with KB
50 Swings
40 Push Ups
50 Swings
30 Pull Ups
50 Swings
20 Goblet Squats
50 Swings
10 Burpees

 Durability:  3 rounds

10 Windmills (r and left)
20 Kettle Bell Situps

 

This entry was posted on Thursday, January 28th, 2010 at 8:04 pm and is filed under Training Journal. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.