Something Gone Bad

Remember, as long as you are breathing it’s never too late to start a new beginning. ~ Anonymous 

AM Swim
500 yds

Warm up
3 RNDs
Run 200
10 Box jump
10 Push up  1-Arm push up here I come! going to move out to side fingertips on these.
10 Ball slam

Burgener warm up
Jeff - Day 3

WOD
3RNDs
Perform each movement for 1 minute. - FGB style ;)

• Dbl unders
• KB Swing OH 16kg
• Goblet squat 16kg
• Push press 55#
• Bfly sit up
• Rest

Finisher

5 minutes

15/15 - 1-Arm KB Press @ 8kg 

Can't even believe that I could do the finisher. Luckily I had company and we made it happen. Plus, it was kind of a good hair day! HA!

Tame the KB Beast

Toughness doesn't have to come in a pinstripe suit. ~

 

Warm-up
20 Burpees
2x
100 yd Run
100 yd Run backward
10 KB Figure 8
10 Partner Wall ball Toss


Skill
Ring Push up
Ring Dip progression - loved this! I feel it, I can feel where I am, body awareness HUGE
Ring Handstand - that was cool

WOD
35# - Going for it all the way!

2 TGU R
4 Snatch R
6 Press R
2 TGU L
4 Snatch L
6 Press L
for 5 RNDs

Rest 3 minutes - Repeat for 2 full cycles

Bruiser! LOVE the KB's . Totally failed my last TGU on the left side. Hanging with some gal pals having a blast.

Lactate Threshold Throwdown-style

WARM UP
3 rounds:
10 kb figure eights
10 kb press each arm
10 meter butt kickers
10 meter toy soldiers

SKILL
KB swing technique
10 minutes

WOD
15-12-9
kboh swing (32 kg/ 24 kg)
burpees
rest 2 minutes
12-9-6
kboh swing (32 kg/24 kg)
burpees

8:40

Kettlebell Cycle - 2 RNDS (NFT)/12kg


1-5 Chain
Swing to Snatch to Press to Squat (all movments = 1 cycle, x2 cycle...5)

5-1 Complex
Snatch x5, PPress x5, OHSwing x5, Clean & Squat x5, then all x4, 3, 2, 1

Feeling very tired today and upper body sore.
Ran 800 during warm up to loosen up. Felt good ;-) to run.
 
Nice workout. All body parts accounted for movement.