Jumprope
Shoulder/Hip prep
Kettlebell snatch practice
WOD
Row / Kettlebell Snatch
1K / 35
750m / 25
500m / 15
Cash-out
Stretch
Congratulations to Joanie on her first Onramp WOD!
WOD
200m run
15 - 12 - 9
Squats
Pushups
Body Rows
200m run
Joanie's time: 7:33
Kirsten & Joanie stretching their hip flexors.
CW 19:20. 26# kettlebell.
ReplyDeleteKW 20:23. 15# kettlebell.
None too pretty our first time with a kettlebell WOD. The toughest part was getting a soft landing on the back of the arm. That will take some practice. Also more work is needed with easier KB moves like simple swings.