Equipment: lots of kettlebells (up to 40kg), 10kg med ball, sandbags
Warmup
Max KB swings (Rod 12kg; Paul 16kg; Stef, Damon, Anthony, Joe 20kg)
based on number of swings:
0-50 swings = 20 man-makers
51-100 = 15 man-makers
101-150 = 10 man-makers
151-200 = 5 man-makers
>200 = rest
Back to Basics
1: Ball slams @ 10kg
2: 10 sandbag cleans / 2 sandbag getups
3: Uneven heavy KB static holds (rack, overhead, arms by sides etc)
4: Burpee pullups
5: SDLHP 30kg, 1 rep every 5 seconds
Don't stop until station 3 drops the bells!
5 Rounds, 1 minute rest between rounds
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1 comment:
haha how mint is that second last photo!! hahaha go rod!
pretty intense session, warmup surprised us all i think, stef and damon clocked 200+ swings with 20kg, rod managed 155 with the 12kg, i stopped at 125 with 16kg and i think anthony got about 70ish?
man-makers were fun :)
the circuit worked quite well, static holds were killer, racking 24 & 20kg bells was taxing and the variable timing on all of the stations was great... sweat was dripping like crazy.
nice one. looking forward to wednesday.
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