Thursday, February 18th, 2016

February 18, 2016

 

 

 

 

 

   

 

 

 

 

 

                KB Around the Body

 

 

 

 

 

 

 

 

                                                                  

 

 

 

                KB Half Moon

 

 

 

CrossFit:

 

400 m run
21 Sumo Deadlift High Pull (95/65)
9 Thruster (95/65)
 
400 m run
15 Sumo Deadlift High Pull
15 Thruster
400 m run
9 Sumo Deadlift High Pull
21 Thruster

 

 

Functional Fusion:

 

CARDIO KETTLEBELLS

Complete this program 2 X through for a 44 min. program.

 

STATION A:  Cardio Kettlebell (light weight)

:30 2-arm russian swings / :30 rest

:30 R-arm russian swing / :30 rest

:30 L-arm russian swing / :30 rest

:30 KB around the body / :30 rest

:30 2-arm russian swings / :30 rest

:30 R-arm russian swing / :30 rest

:30 L-arm russian swing / :30 rest

:30 KB around the body / :30 rest

 

+ 90 sec. max effort plank hold

+ 90 sec. rest/rotation

 

STATION B:  Cardio Kettlebell (light weight)

:30 R-arm KB clean & push press / :30 rest

:30 L-arm KB clean & push press / :30 rest

:30 KB Goblet squats / :30 rest

:30 KB half moons / :30 rest

30 R-arm KB clean & push press / :30 rest

:30 L-arm KB clean & push press / :30 rest

:30 KB Goblet squats / :30 rest

:30 KB half moons / :30 rest

 

+ 90 sec. max effort plank hold

+ 90 sec. rest/rotation

 

 

 

 

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