April 27, 2011 Sam Mugavero

04/27/2011

WEDNESDAY WORKOUT

Location: Stadium Field

Equipment: Jump Rope and Kettlebell

"Rope Skip/Kettlebell Swing Ladder"

In 20 minutes, climb the ladder as far as you can.  Anytime you hear me shout "Crook!", you immediately stop where you are and perform 6 burpees.

The Ladder:

3 Kettlebell swings / 9 Rope skips

6 Kettle Bell swings / 18 Rope skips

9 Kettlebell swings / 27 Rope skips

12 Kettlebell swings / 36 Rope skips

15 Kettlebell swings / 45 Rope skips

18 Kettlebell swings / 54 Rope skips

21 Kettlebell swings / 63 Rope skips

24 Kettlebell swings / 72 rope skips

Continue adding 3 kettlebell swings and 9 rope skips each round until time is completed.

 

Happy belated birthday to Scott C. (yesterday)!