22 May 2015 – Swangin’

Warmup:
30 cal Assault bike
Sled Push + Pull (3 rounds)
500m Row

Strength:
Front Squat
40% x 5 (45kg)
50% x 5 (55kg)
60% x 5 (65kg)

Wod:
Do the following for time:
30 American Kettlebell Swings (24,16)
30 Sit-ups
12 Push-ups
20 American Kettlebell Swings
20 Sit-ups
12 Push-ups
10 American Kettlebell Swings
10 Sit-ups
12 Push-ups
*15 minute time cap.

Time: 07:52

I subbed the pushups for the modified burpee, and chose the lightest possible kettlebell weight as this was my first overhead movement since the injury. Physio is helping loads! 🙂

Ca$hout:

100 partner burpees (Partner holds plank whilst other does burpees, and switch)
I did the modified burpee (almost like a two legged mountain climber), we did sets of 10 and switched to 5 after the planks got nasty.

Time: 09:08

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