20100119 – 20h00 – 21-15-9 killer
JM & WarmUp (100club)
21 Kettlebell Burpees – 9 Pistols
15 Kettlebell Burpees – 15 Pistols
9 Kettlebell Burpees – 21 Pistols
In case you’re wondering, a kettlebell burpee goes like this….
Place 2 KB’s on the floor. Drop down into a pushup like a normal burpees, with hands on the kettlebell handle. Kick your feet out. Pull feet back into a squat position, and from there, launch a double KB snatch. The drop can either be a double-snatch drop, or you can bring the kettlebells down to a double rack/clean position before doing the next rep.
HRmax=167bpm. 349kcal. (Not particularly intense from a cardio perspective, but damned hard)
