Tuesday 02.06.2015

A: 3 rounds of handstand hold (30-60s).

Go for free standing with support from a partner.

B: Happy Spring Time!

For time do:

10 Handstand Push ups.

20 Toes to Bar.

30 Burpees.

40 Push ups.

50 Kettlebell Snatches ( 25 each arm), 24kg,16kg.

60 KB Sumo Deadlift High Pull, 24kg, 16kg.

70 Lunges with plate overhead, 45lbs, 25lbs.

80 Kettlebell Swings, 24kg, 16kg.

90 Sit-ups.

100 Squats.

KETTLEBELL WOD

Regulars WOD
Round 1 : 1o min. Jump rope (40-sec on/20-sec off x 10)
Round 2 : 10 min.  10 Hindu pushups- 10 Inverted rows-  10 Limbo Lunge each side-10 Single leg deadlifts-10 Hard style swings, as many rounds as possible within 10 min.
Round 3 : 10 min. Snatch, light Kettlebell
Round 4 : Lizzard Crawls and Inverted Rows
Round 5 : 10 min. of Kettlebell Juggling
Round 6 : Special Combo : Sprinter lunge & Plank(20-sec -10 sec x 7)
Round 7: Easy mobility and easy jogging

Competiton
A: KB
Longcycle 2x16kg/5’ | 3’ Pause | 2x14kg/3’, Rack-OH hold 2x18kg 30”/30” x 3, Snatch 16kg left right unbroken  2.15’/2.15’
B: Strength
OH Squat 3 x 5-10 repReverse Hyper 3 x 10Deadlift (5-5-5+ | 65-75-85%)
Handstand 5 x 45’