Warm up: 5 x 65; 5 x 85; 3 x 105
3 x 70% = 3 x 115
3 x 80% = 3 x 135
3+ x 90% = 6 x 150
Assistance 1: Kettlebell swings (WOD)
7 x 10 x 16 kg
3 x 10 x 12 kg
Assistance 2: Good mornings
1 x 10 x 35
1 x 10 x 45
1 x 10 x 55
1 x 10 x 65
1 x 10 x 75
WOD
Today's workout was simple -- OTM x 10 of the following:
- 10 kettlebell swings (as heavy as possible)
- 5 burpees
That means you have to finish as quickly as possible so you'll have time to rest during the remainder of each minute. I used a 16 kg kettlebell the first 7 rounds, then went down to a 12 kg.
My score: 10 (though I admit that a few of my burpees were a li'l janky)
In other news, CFMNL is having it's very first Open. I wasn't seriously considering signing up until this afternoon, after exchanging tweets with other boxmates. There are 3 categories: Big RX, Med Rx, and Baby rx. I have only to decide which category to join.
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| Poster grabbed from CFMNL |
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