Saturday, August 8
rx
10 rounds for time with a partner:
30 KB swings (35/53 lb)
30-m bottoms-up KB carry (35/53 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in an L-sit hold.
Score: Total time
intermediate
10 rounds for time with a partner:
30 KB swings (25/35 lb)
30-m bottoms-up KB carry (25/35 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in an L-sit hold.
Score: Total time
beginner
10 rounds for time with a partner:
10 KB swings (15/25 lb)
20-m bottoms-up KB carry (15/25 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in a hollow hold.
Score: Total time
Intended Stimulus
20:00-30:00.
Sprint effort.
Kettlebell swings in 2:00 or less; sets of 10+.
Bottoms-up KB carry in under 1:00.
L-sit hold practice under fatigue; not an all-out effort.
Videos
Skill Work
Pre-workout skill
On a 5:00 clock:
L-sit skill work