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Friday, December 20, 2013

Dec 20 my personal WOD- kettle bells, front squats, sit-ups, run

I know I won't be able to make today's On-Ramp Bootcamp WOD, so I went to the gym this morning and worked out on my own. 
My totals, accounting for warm-up, WOD and Cashout were: 1 mile run, 45 kettle bell swings, 45 front squats + 20 overhead squats, 45 sit-ups, 100 flutter kicks.


Warm Up
400m Run(.25)

2 Rounds
10 passthroughs 
10 reverse passthroughs
10 Romanian deadlifts
10 overhead squats

WOD
21 kettle bell swings (15 kg)
21 front squats (6 lb dumbell)
21 sit-ups 
400m Run(.25)

15 kettle bell swings (15 kg)
15 front squats (6 lb dumbell)
15 sit-ups 
400m Run(.25)

9 kettle bell swings (15 kg)
9 front  squats (6 lb dumbell)
9 sit-ups 
400m Run(.25)

Cash out
100 flutter kicks (50 on EACH side)

Stretch
 Quad pull
Figure 4 stretch