Let's play with some stones!
SKILL/TECHNIQUE: 10-15 Minutes (More or less depending on class size)
Stone to Shoulder & Snatch Style KB Swings
WORKOUT:
Using a 10 Minute Clock Perform The Following:
WOD #1:
15 Stone To Shoulder (93#/115#)
21 KB Swings (35#/53#)
12 Stone To Shoulder (93#/115#)
15 KB Swings (35#/53#)
9 Stone To Shoulder (93#/115#)
9 KB Swings (35#/53#)
ONCE YOU FINISH THE FINAL SWING IN THE SET OF 9 IMMEDIATELY GO INTO...
WOD #2:
Row for as many CALORIES as possible on the Rower with the time remaining in your 10 minute time limit...
Scale the stone weight to 73#/93# or the KB weight to 26#/35#, if needed... The weights for both should be moderate so you can keep moving and still have time left to get some calories on the rower for WOD #2... IF YOU CANT SHOULDER THE 73# STONE QUICKLY THEN ALL YOU NEED TO DO IS DEADLIFT IT AND DROP IT TO COUNT IT AS A REP...
POST YOUR TOTAL TIME FOR WOD #1 & YOUR TOTAL CALORIES ROWED FOR WOD #2 TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
12 comments:
Got to 3 of 9 stone to shoulder (72#), 35# kb
9:05 Rx'd, 11 calories
Brendan
7:40ish, 52 calories rxd
93#
8:27
21 cals
8 stones/9 swings left
JK - 93# 9:07, 9 cals
93# 6:06, 56 calories
OFD
93# 6:57, 42 cals
73#
5:52
67 cals
4 stones left (73#, scaled 12, 9, 6 for stones)
Jill
7:13, 35 cal RXd
9:45,1 Cal 73# stone 35# KB
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