Friday, July 15, 2011

DU, Burpees, KB Swings

 Meg & Pasi mid-WOD.

Warmup (10’)
Skill (5’)

Accumulate 3' total

Strength (10’)
AMRAP in 20 minutes
  • 10 Double Unders [wmv][mov]
  • 10 Burpee [wmv]
  • 10 Kettlebell Swing [wmv][mov]
Time limit:  20 minutes
Stretching (5’)
  1. foot up on box, back leg internally rotated with band out the front.
  2. samson, band out front of back leg, internally rotate, block foot with KB.
  3. pain ball side of hip.


  1. CW: 5 rounds + 5 double unders. Cool development, my double unders improved! I started to get the rhythm of 1 DU, a few singles and another DU. It was less time than doing 1 DU, stopping and resetting. Cool!

    Programming: I thought a good balance of movements and reps for each round. For elites, possibly scale up to 20 of each. The burpees and KB swings seeemed different enough to work the same area, but in different ways.

  2. Did this one "virtually" over the phone...does that mean I phoned it in?! 10 rounds. Most sets of double-unders unbroken. The hardest part for me was the burpees again. It always amazes me how good of a workout they are!

  3. 6+10. By rounds 4-6 I think I did the DUs unbroken too. Burpees are truly evil...this workout looked so innocent, but it really bit me!


How'dja do? Waddya think?