THURSDAY May 28, 2009

3 minute cycle 1 arm KB snatchs…no stopping…goal is 8-12 RPM each arm

REST

3 minute cycle 1 arm(girls) 2 arm(guys) jerks…no stopping…goal is 10-15 RPM each arm

REST

50 1 arm heavy KB swings…right and left…breaking only if necessary

jump rope 10 minutes

***see worldkettlebellclub.com/rankings to determine weight***

WEDNESDAY May 27, 2009

9-15-21-15-9

Ring pushups

Sidebends

Box jumps

Ring rows

Kettlebell thrusters

Mountain climbers

OR…

“HELEN”

Run 400m

24k Kettlebell swings

Pullups x 15

3 rounds FOR TIME