Friday Workout: Some Running, Wall Balls, and Kettlebells

Please contact Scott if you are interested in running the Blue Ridge Burn Trail Run on October 12!  Last year we had a great turnout for the race, and it will be a lot of fun this year.  There’s a discount if we get a team of 10 or more to sign up, and there’s always the option for a nice post-race beer at Devil’s Backbone!  See the flyer here or visit their website for more information: BURN_runningclubflyer.

 STRENGTH

Thruster, 3-3-3-3 at 80%

WOD

Level 1

For Time:

  • Run x 400m
  • Wall Ball to 9′ Target (14/10) x 20
  • Russian Kettlebell Swing (35/20) x 20
  • Run x 400m
  • Wall Ball to 9′ Target (14/10) x 15
  • Russian Kettlebell Swing (35/20) x 15
  • Run x 400m
  • Wall Ball to 9′ Target (14/10) x 10
  • Russian Kettlebell Swing (35/20) x 10

Level 2

For Time:

  • Run x 400m
  • Wall Ball to 10′ Target (20/14) x 25
  • Kettlebell Swing (70/53) x 25
  • Run x 400m
  • Wall Ball to 10′ Target (20/14) x 20
  • Kettlebell Swing (70/53) x 20
  • Run x 400m
  • Wall Ball to 10′ Target (20/14) x 15
  • Kettlebell Swing (70/53) x 15

Announcements

  • If you want to learn how to be a master with the kettlebell, there is still time to sign up for the kettlebell seminar with Chris Garay!  This Sunday from 9am to noon. Register here, or visit the Facebook event for more details (registration info also included in FB event).  Don’t miss out on it!

12 thoughts on “Friday Workout: Some Running, Wall Balls, and Kettlebells

  1. 13:02
    35# KB Russian Swing, 12# WB, replaced run with 400 m row.
    Thruster – 45#

  2. Thruster: 155# – PR
    WOD: 9:39, 70# KB, substituted 400M Run with 400M Row

  3. 175 Thurster
    10:10 Wod Rx

  4. Shoulder f’d so DL’s 335

    WOD 12:27 RX

  5. up to 135# thruster
    WOD: 13:37 (53# KB)

  6. WOD: 14:50 – subbed 400m row for run, otherwise Rx…. Ouch!

    1. Did Wednesday 7ish min. before

  7. thruster: 70#
    WOD: 13:28: 14# WB, 45# KB

  8. thrusters @95#
    WOD 15:52 (45#KB)

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