21-15-9
KB Swings @ 24kg
Handstand Push-Ups
Pull-Ups
KB Thrusters @ 16kg
KB Double Cleans @ 16kg
Done by:
- Jonathan (21:57)
- Soon (18:23)
- Nigel (23:55) Swings @ 20kg, Thrusters & Cleans @ 12kg
- Suraj (39:19) Swings @ 20kg, Decline Push-Ups subbed for HSPU, Thrusters & Cleans @ 12kg
Instructions
KB Swings crossfit style
handstand pushups (hspu)
Thrusters & Double Cleans
msfu!
7 comments:
this is some good shit workout. you were right. mtb in kiara trails was super easy yesterday but very tired. went home after and BONK!
haha, talk about a knockout workout :)
Soon, how in the nine worlds DID u manage those trails after THAT!!?
oh i forgot. ya left yer costume @ home [;
2day, can safely say ah know how the walking-impaired feel Jon..
Crazy workout...
still feel sore in the legs
so who's going to be in gym today?
how about some one-arm shooter push-ups? :)
nigel and I
was thinking of this I got from gymjones but changed a little:
Workout:
10x 1-minute KB swing, rest one minute between intervals
Then:
8x KB Turkish Get-up(4 each side) +
20x Split Jump (10 each side)
Four rounds
Then:
BOSU Piston Press @ 2x 44# KB (two-count) +
Burpee Pull-up Combo
6/1, 5/2, 4/3, 3/4, 2/5, 1/6 reps of each
that looks fun!I shall try when I get back.23rd all the way!!
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