Saturday, April 3, 2010

Row/KB Snatch and Joanie's Onramp 1

Buy-in
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.

1 comment:

  1. CW 19:20. 26# kettlebell.
    KW 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.

    ReplyDelete

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