Saturday 11.19.11

Didn't we already do Wall Ball this week?
SWOD:  Review of movement standards for full range of motion

Metcon:  1 Round=
-22 Kettlebell Swings
-22 Box Jumps (24"/20")
-400m Run
-22 Burpees
-22 Wall Ball Shots

Time cap for this workout is 35:00.  You have three options to complete the workout in the allotted time, your coach can explain the reasons for doing a shorter workout vs. a longer one.  Complete 3 rounds, Complete 4 rounds, or complete 5 rounds.  If you complete 5 rounds, you are doing the hero workout "Whitten" and the rx'd weight for KBs is 70/53#.

Post rounds and/or times to comments.


  1. 35:00 into the 4th round 1/2 way through the run. #53 kb

  2. 2 1/2 rounds in 35 min. kb - 1 round 26 lbs, rest @ 16 lbs

  3. 4 complete rounds in 41:43 with 44kb and 14lb ball

  4. 35 mins - 3rounds + kb swings + 15 box jumps. Used a 70lb kb. I'll take it after being sick and not in here for a week and 1 break to unlock the kids room after big sister locked little sister in the playroom. LoL!

  5. Two rounds. Too many beers last night.
    35# kb 10# ball one round 14# ball second