12 minutes to establish a working OHS weight
Then for time:
-50 Mountain Climbers
-15 OHS (75#)
-15 KB Swing (53#)
-50 Mountain Climbers
-12 OHS (75#)
-12 KB Swing (53#)
-50 Mountain Climbers
-9 OHS (75#)
-9 KB Swing (53#)
-50 Mountain Climbers
-15 OHS (75#)
-15 KB Swing (53#)
-50 Mountain Climbers
-12 OHS (75#)
-12 KB Swing (53#)
-50 Mountain Climbers
-9 OHS (75#)
-9 KB Swing (53#)
-50 Mountain Climbers
Good luck, have some fun, and post your weigths and times...
PM Workout
-Warm-up with a 400 meter run
Then for form: 4 rounds of
-6 Muscle-ups/Chest-To-Bar
-400 meter run
-12 Toes-To-Bar
-15 Box Jumps (24")
-Cool down with a 400 meter run
-SSgt North: 8:09 (95# OHS, 53# KBS)
ReplyDelete-2nd Lt Fritts: 10:28 (85# OHS, 53# KBS)
-MIDN Moeller: 11:05 (Rx)
-SSgt Murch: 7:09 (65# OHS, 53# KBS)
-ENS Heilmann: 9:44 (65# OHS, 35# KBS)
-LT Rathke: 10:28 (65# 1st, 55# 2nd & 3rd set OHS, 35# kbs)
-ENS Williams: 12:39 (65# 1st & 2nd, 55# 3rd set OHS, 35# kbs)
-ENS Kupovits: 9:22 (45# OHS, 35# KBS)
7:48 (95#, 55# kb) though it is odd, my gym has kettlebells that are in increments of 5lbs and not poods
ReplyDelete7:48 (95#, 55# kb) though it is odd, my gym has kettlebells that are in increments of 5lbs and not poods
ReplyDelete8:57, only had a 40lbs kb
ReplyDelete