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Monday 09 November 2009

Posted by The Coach on November 8th, 2009

Run Drills
Ball of foot hops with forward lean: 3 x 3
Wall Drill: 3 x 20 each leg
Exaggerated Foot Pulls: 3 x 10 each leg

Run throughs
4 x 30 secs @ 94-96 cadence
1 x 2 min @ 91 cadence

WOD
5 rounds for time of:
24kg Double Kettlebell Thruster, 7 reps
24kg Single Kettlebell Swing, 14 reps

Post time to comments

Gusman - Double Kettlebell Push Press

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12 Responses to “Monday 09 November 2009”

  1. andrew said

    Return of the ORIGINAL poster boy…..

  2. Craig said

    What a machine Gus, Looks like one of those kettlebells will soon be on fire, you must be punishing them.. 😉

  3. andrew said

    WU – row 1km & CFWU

    Running – hops, wall drill, foot pulls & run throughs. All trying to unlearn what I have been doing the last 50 yrs..

    WOD – as Rx’ed 05:54. Thought I was really going to struggle with this but I didnt until last 2 rounds. Ho hum..

    Maybe I need to try the advantage offered by differently coloured KB’s…

  4. gus said

    haha i only used the different colours in that photo because you turned them down, andrew! now who’s laughing 😛

    1km row, cfwu x 1

    running hops and all that jazz. at least i don’t have much running in my past to unlearn hehe

    wod:
    5 rft
    7 x 16kg kb thrusters
    14 x 24kg russian swing
    = 6:43

    thrusters were pretty epic.

  5. andrew said

    you are a trailblazer gus…the new protocol is differently coloured KB’s…brother can you paradigm..

  6. michelle said

    Warm up: 1km row, mobility, CFWU x 1

    Running drills as above

    WOD: 5 rounds of:
    Double 12kg KB thruster x 7
    16kg KB Swing x 14

    Time = 3:52

    Possibly should have used 16kg KBs for the thrusters (although not sure how my form would have faired). All sets were completed unbroken with 12kg KBs without any real difficulty.

  7. Pete Yeates said

    Warm-up = 1km row, CFWU, Pose Running drills.

    WOD = started with 20kg Kettlebells for the thrusters, form was average so changed to 16’s by round 3, the rest as Rx’d.

    Time = 6:23

  8. Vicki said

    Running stuff. Not really in the zone for running today – must have been the dream I had that I was running a friggin marathon last night … Already tired 🙂

    Sub thrusters for p/press 8kg
    8kg swings (these are very light.)
    Forgot to look at my time but I was about 1 second (if that) before Michelle. She’s a machine!

  9. The Cell said

    Warm up
    1000m row
    CF warm up x 1round
    Running drills
    Mobility work

    Then:
    Pistol squat practice

    Then:
    Power Snatch – reps of 3
    Bar-30-40-50-55-57.5-60kg

    Snatch Balance – reps of 3
    40-50-60-60kg

    RDL (Romanian Deadlift) – reps of 3
    60-90-120-130-130-130kg

    Goodmornings – reps of 5
    40-60-80-80-80kg

    Then: WPD As Rx’d
    5 rounds for time of:
    24kg Double Kettlebell Thruster, 7 reps
    24kg Single Kettlebell Swing, 14 reps
    TIME = 6.17min

    Stretch – foam roller

    *Happy with the WOD today, first 2 sets were all unbroken of the Thrusters, then broke them because my left arm was not holding on properly, got really gassed with these! All swings were unbroken! I was happy considering I really gave my posterior chain some work today!

    SS

  10. Adam Piller said

    wod as rxd 5.47mins

  11. michael a said

    warm up:1000m row,pose running drills
    wod kettlebell thrusters 16kgx7
    kettlebell swings(american)16kgx14
    5 rnds 4 time 5.37

  12. Chanel said

    Warmup: 0.8 mile bike
    pose running tech
    wod
    5 RFT
    10x2x8kg KB push press
    10x8kg seated KB snatch

    2:57

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