20090929 – 05h30 – 10,20,30

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JM & WarmUp (but only up to the cleans)

2 sized KB’s – 16kg & 20kg

the sequence is 10, 20, 30.

10xExerciseOfTheMoment(light weight), 20xExerciseOfTheMoment(heavy weight), 30xExerciseOfTheMoment(NO weight).

Round 1: SW(2H)x10,SW(2H)x20,BWSQx30

Round 2: SW(L)x10,SW(L)x20,LungeForward(L)x30

Round 3: SW(R)x10,SW(R)x20,LungeForward(R)x30

 

Round 4: SW(Alt)x10,SW(Alt)x20,SQ with a step to the Left-SQ with a step to the Right x30

Round 5: C(L)x10,C(L)x20,DragonLunge(L)x30

Round 6: C(R)x10,C(R)x20,DragonLunge(R)x30

Round 7: GobletSQ x10(lightWeight),BWSQx20,GobletSQ x30(heavyWeight),BWSQx40

Round 8: GetUpSitup(L)x10(light Weight), GetUpSitup(L)x20(heavyWeight), GetUpSitup(L)x30(noWeight)

Round 9: GetUpSitup(R)x10(light Weight), GetUpSitup(R)x20(heavyWeight), GetUpSitup(R)x30(noWeight)

Round 10-11: Bridge(L) 10s,Bridge(elbows) 20s,Bridge(walking) 30s (twice)

Round 12-13: Bridge(R) 10s,Bridge(elbows) 20s,Bridge(walking) 30s (twice)

I think that was it – maybe more – will add if I remember anything else