Friday Workout: DU, KBS, Row, Shoulder to OH

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Head on over to http://www.c-ville.com/nominate/ to nominate CF Charottesville for “Best Niche Gym”!  Also in the running: Scott Linton (best personal trainer), and C’ville Burn (best fitness class).  Thanks!

SKILL

Push Jerk, technique work

WOD

Level 1

3 Rounds for total time:

  • Jump Rope Single x 50
  • Burpee x 5
  • Russian Kettlebell Swing (40/20) x 20
  • Dumbbell Push Press x 10
  • Row x 15 Calories
  • Rest 3 Minutes b/w sets

Level 2

4 Rounds for total time:

  • Double Under x 50
  • Kettlebell Swing (53/35) x 20
  • Shoulder to Overhead (135/95) x 10
  • Row x 20 Calories
  • Rest 3 Minutes b/w sets

Scale shoulder to OH as needed to maintain unbroken sets if possible – should not need to break up into more than 2 sets each round (i.e. 5/5).  Record total time to finish (including 3 minute rest intervals).

ANNOUNCEMENTS

  1. Our second Ladies night – WOD and Wine!  RSVP Here (open to anyone)
  2. Hike and Brewery Day – RSVP Here

3 thoughts on “Friday Workout: DU, KBS, Row, Shoulder to OH

  1. 24:11 (85# s2oh rest rx): 3:25, 3:25, 3:41, 4:24

  2. 24:49 (95#, 250m run)
    3:55, 4:05, 4:04, 3:55

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