Pumpkin Pukie
AMRAP in 20 minutes -
10 Kettlebell Swings (24/16)
10 Toes to Bar
10 Kettlebell Snatches (5 each arm with same KB)
10 Knees to Elbows
For the next few cycles, please use the warm up below.
50 Double Unders followed by
3 rounds of
10 Pull Ups (bands okay)
10 Hand Stand Push Ups (scale to push ups)
10 GHD Sit Ups
10 Back Extensions
10 Squats
I'll be at the Hardstand at 0600 and 1700 (ish)...please warm up on your own, get a KB, red mat, and box to reach the bar and we'll start the WOD at 0615 and 1715...at least that's the plan :-)
3-2-1-GO!
Chief's Scoreboard - 5 rounds :(
ReplyDeleteWho'll be there at 1700? What's the impact if i can't coach tonight? Anyone that can step up?
I'll be there with Tara. Im unfamiliar with KB snatches but I could make due.
ReplyDeleteWhat is the sub for toes to bar and knees to elbows?
I'm planning on doing the workout later this evening (1930ish). I don't think I'll be able to do kettlebell work, though, because the kettlebells are in the HAWC. If I can't find a 16 kg. kettlebell and a smaller one for the snatches (can't do a 16 kg. snatch yet), what substitution can I make? Thanks!
ReplyDeleteRobin - just ask them at the front desk to let you into the HAWC to get a KB...they've actually been on the gym floor on the cart lately so you should be good. Use the same KB for each exercise...if you can't snatch 16, then use a 12 for both exercises. If you can't get a kb, use a dumbbell...16kg is about 35lbs so use a 30-35lb db or lighter (12kg is about 25lbs).
ReplyDelete2+10
ReplyDelete12kg KB, knees to elbows ish for both
It didn't seem like 20 mins in the end.
2 full rounds w/ 16kb
ReplyDelete3 rnds w/ knees instead of toes/elbows because hands were ripping
+ swings toes snatches
Tara-
5 rnds w/ 6kb
+ swings situps (switched last round for hands)
AMRAP 6+6, 12 kg. kb
ReplyDeleteThanks, Toby for the info. Thankfully there were some kettlebells in the weight room.
5 rounds, 16 kg in the beautiful 95 degree sunshine:) miss you guys!
ReplyDelete