can you count to 100?

Dec 1,2007

" forgive your enemies, but never forget their names"
John F Kennedy.

WOD Boot camp day.

Joint mobility warm up- you will need it! You are as stiff as a bridegrooms dick.

1000 meter rowing. steady pace 4:20 time.
2 min fig8 and catch H2H and hot potato.
100 tire slams.........its cold outside. No stopping.
100 box jumps =16in
100 pushups on parallels.
100 ab wheel roll outs--sets of 20
100 swings with 16kg ketttlebell with no stopping
100 10kg thrusters sets of 25
100 16kg snatches. No stopping.

Time 40;20

The hardest part of the session is the ab wheels and the thrusters. I could have done this session faster but you can flame your self out on any one of the exercises if you want to finish what you intended on.



Yesterday we did a lot of laddering or one side pyramid lifting of the kettlebells. It started at one end starting with a low weight and a set number of reps. then you go to the next weigh for more of the same. until you max out on the next heavier weight. Then go back to where you started and do it again as many times as needed. This method works great for increasing the snatch because it is usually a high rep exercise. However it may not be useful for the press as you could over work your shoulders unless you use very low reps.