Archives: Kettle Bells and Sled Pulls

  • When: 20171230
  • QIC: Sunshine
  • The PAX: Skully, Gracie, Deflator, Submac, Free Fall, Bachelor Pad, Funny Car, C-Worm, Space Monkey
  • Though I was late for my own Q, the PAX didn’t fillet me like I thought they would!  On a very cold morning we did the following:

    Warmarama (10 min) –

    • 15 Side Straddle Hops (4 Count, In Cadence)
    • 1 Burpee
    • 15 Arm Circles (Forward, 4-Count, IC)
    • 2 Burpees
    • 15 Imperial Walkers (4-Count, IC)
    • 3 Burpees
    • 15 Arm Circles (Backward, 4-Count, IC)
    • 4 Burpees
    • 10 A bagoda(4-Count, IC)
    • 5 Burpees
    • 10 Air Squats (4-Count, IC)
    • 4 Burpees
    • 20 Merkins (IC)
    • 3 Burpees
    • 20 flutter kicks (4-Count, IC)
    • 2 Burpees
    • 20 Big Boy Sit-ups
    • 1 Burpee

     

    Workout #1 (30 min)

    Split the group into 2. Then each team will take turns pulling the sled. While one teammate is pulling the sled 100m, the rest of the team will till they get to the stopping point. At the stopping point each team will complete 20 Partner sit-ups with plate (10 each), 20 Merkins, 20 Air Squats (plate optional) . Rotate sled pulls at each stopping point.  2 Laps around the parking lot (8 stops total).

    Workout #2 (15 min)

    • Each team will work through 125 each of the following movements:
    • Kettle Bell Swings (KBS) with either a 35# KB or 53# KB
    • Sumo Deadlift High Pull
    • Kettle Bell Snatch
    • LBC’s

    Number-rama

    Name-a-rama

    COT