Warm Up

Swing

Strength

Perform 3 sets of:

[0:00-1:00] 1 Arm Swings [switch hands at 0:30]

[1:00-2:00] 1 Arm Swing Cleans [switch at 1:30]

[2:00-3:00] 1 Arm Push Jerks [switch at 2:30]

-Lift maximum load for maximum reps, do not put the k-bell down during the set, rest 1 min b/w sets.

Work Capacity

“Brooke”

Perform 5 rounds, each for time of:

[12] Pull Ups

[20] Elevated KB Push Ups

[28] Jackknife Sit Ups

[36] Air Squat Jumps

-Rest exactly 2 minutes b/w rounds, record total work time.

*Advanced athletes can attempt this POD at 16, 24, 32, 40 reps*

Previous Scores [10/30/10]

Shawn: As prescribed.
Total work time: 16:04 [3 rounds]

Ross: As prescribed
Total work time: 13:12 [5 rounds]

Anne: assisted pull ups [1"], standard push ups.
Total work time: 20:35 [4 rounds]

-Post comments, loads and times…

Ali and Nancy display good posture and excellent balance

while performing 1 arm-1 leg bent rows.

You could swear they were gymnasts or something…