1/28/15 Wednesday (Unloading Week)
Warm up!
Main Set:
L3:
3 rounds Kettle Bell complex (light)
10 two hand swings
10 one hand swings
10 snatches per hand
10 clean and press
10 wind mill
10 turkish get up
L2:
2 rounds Kettle Bell complex (light)
10 two hand swings
10 one hand swings
10 snatches per hand
10 clean and press
10 wind mill
10 turkish get up
L1:
1 round Kettle Bell complex (light)
10 two hand swings
10 one hand swings
10 snatches per hand
10 clean and press
10 wind mill
10 turkish get up
*note* rest 2 min between rounds
Main Set:
L3:
3 rounds Kettle Bell complex (light)
10 two hand swings
10 one hand swings
10 snatches per hand
10 clean and press
10 wind mill
10 turkish get up
L2:
2 rounds Kettle Bell complex (light)
10 two hand swings
10 one hand swings
10 snatches per hand
10 clean and press
10 wind mill
10 turkish get up
L1:
1 round Kettle Bell complex (light)
10 two hand swings
10 one hand swings
10 snatches per hand
10 clean and press
10 wind mill
10 turkish get up
*note* rest 2 min between rounds
We will miss you Meghan
Today we lost a beloved member of our PFD family, dispatcher Meghan Lange. Our prayers and thoughts are with her young family. Travel well sister.
1/27/15 Tuesday (Unloading Week)
Warm Up!
Main Set:
All levels
2 min kettle Bell Complex
- 10 reps two hand swing
- 10 one hand swing (switch hands)
- 10 clean and press (switch hands)
- 10 snatch (switch hands)
Repeat until 2 min have passed
Then...
-20 KB windmill
-10 Turkish get ups
Main Set:
All levels
2 min kettle Bell Complex
- 10 reps two hand swing
- 10 one hand swing (switch hands)
- 10 clean and press (switch hands)
- 10 snatch (switch hands)
Repeat until 2 min have passed
Then...
-20 KB windmill
-10 Turkish get ups
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