Wednesday, August 26, 2009

30/30/30 / Box Jump 40's 082609 W

Become "ONE" with the kettlebell...

Wind it up

Snap the band


On the way up... the "Kettlehead" shot

- Option A -
Warm Up
5 Rep Kettlebell Complex resting between movements
Work - 30/30/30
30 Seconds KB Swing / 30 Seconds Rest / 30 Rounds
- Option B -
Warm Up
40 yards each of:
high knees
walking Lunges
karaoke left
karaoke right
Work - Box Jump 40's
20 Rounds, each for time of:
36" box jump
30" box jump
24" box jump
40 yard sprint
rest 0:45-1:00 between rounds

Read HERE for more info on improving your 40 time

Post load and total swings or box 40 times to comments

6 comments:

  1. 53#
    Beastmaster, 438
    Worlock, 432
    Neal, 400
    Trickle, 371
    5150, 82* Switched to 44#
    44#
    5150, 289 (371 total awings)
    35#
    Joy, 348

    ReplyDelete
  2. awings = swings, but my hands are currently in a slight fist and shaking and I can't straighten them or type.

    ReplyDelete
  3. Ouch. Three new blisters and one big open one. Good times boys, I love working out with you all!

    ReplyDelete
  4. Box Jump 40's

    Average - High - Low

    Clint: 11.59 - 13.25 - 10.78
    Rookie: 11.76 - 13.87 - 10.37
    Aaron: 12.75 - 15.20 - 11.20

    ReplyDelete
  5. That was a good one, swings and my legs are just as tired as arms???

    ReplyDelete