9/11/12 - East Side SC Class Overhead Press 5 x 20 kilos 5 x 22kilos 3 x 24 kilos 3 sets 5 reps 26 kilos 5 x 28 kilos 26 felt easy.  So after my working sets I tacked on one more with 28 kilos just to round it all out Then we grabbed some kettle bells and went outside for our WOD. WOD we did a shuttle run with Kettle Bell Swings in the middle.  So you started off running 40 yards, doing 18 KBS, run 80 yds (40 out and 40 back), then do 16 KBS, run 80 yds, do 14 KBS etc.. all the way down to 2 KBS and then finishing up with another 80 yards. Run 40 yds 18 KBS Run 80 yds 16 KBS Run 80 yds 14 KBS Run 80 yds 12 KBS Run 80 yds 10 KBS Run 80 yds 8 KBS Run 80 yds 6 KBS Run 80 yds 4 KBS Run 80 yds 2 KBS Run 80 yds 16 Kilo Kettle Bell, completed in under 10 minutes.  I forgot to ask Carrie my time, but the two boys about a lap in front of me finished in 7.5 minutes so I figured I was around 8.5 or 9 minutes.   It was tough but felt good, and it was gorgeous out today

9/11/12 - East Side SC Class

Overhead Press

  • 5 x 20 kilos
  • 5 x 22kilos
  • 3 x 24 kilos
  • 3 sets 5 reps 26 kilos
  • 5 x 28 kilos

26 felt easy.  So after my working sets I tacked on one more with 28 kilos just to round it all out

Then we grabbed some kettle bells and went outside for our WOD.

WOD

we did a shuttle run with Kettle Bell Swings in the middle.  So you started off running 40 yards, doing 18 KBS, run 80 yds (40 out and 40 back), then do 16 KBS, run 80 yds, do 14 KBS etc.. all the way down to 2 KBS and then finishing up with another 80 yards.

  • Run 40 yds
  • 18 KBS
  • Run 80 yds
  • 16 KBS
  • Run 80 yds
  • 14 KBS
  • Run 80 yds
  • 12 KBS
  • Run 80 yds
  • 10 KBS
  • Run 80 yds
  • 8 KBS
  • Run 80 yds
  • 6 KBS
  • Run 80 yds
  • 4 KBS
  • Run 80 yds
  • 2 KBS
  • Run 80 yds

16 Kilo Kettle Bell, completed in under 10 minutes.  I forgot to ask Carrie my time, but the two boys about a lap in front of me finished in 7.5 minutes so I figured I was around 8.5 or 9 minutes.  

It was tough but felt good, and it was gorgeous out today

(Source: muffintop-less)

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