Tuesday 011218

Tuesday 011218

Run one minute turn around and run back. "1 in/1 out"
Rest
Kettlebell Swing, 2 minutes
Rest 2 minutes.
Kettlebell Swing, 90 seconds
Rest 90 seconds.
Kettlebell Swing, 60 seconds.
Rest as needed.
"1 in/1 out"

Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back in
one minute, i.e., done right you come in "late."
2. Work with toughest Kettlebell you can for all three sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.

Wod Type: Main Site Daily WODs

Movements: Kettlebell Swing Run/Running

Kettlebell Swing Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Similar Wods

Thursday 030109

Run one minute turn around and run back. "1 in/1 out"

Rest as needed.

2minutes of Kettlebell Swing
Rest 2 minutes
90 Seconds of Kettlebell Swing
Rest 90 seconds.
60 Seconds of Kettlebell Swing,

"1 in/ 1 out"

Notes:

For 1in/1out, set watch to continuous
countdown mode for one minute. It will beep
every minute in this mode. Start run and
make mental note of location at turn around.
Push hard enough that you cannot make it
back in one minute, i.e., done right you
come in "late." Work with toughest Kettlebell you can
for all three sets. Try for same one minute "outspot" on
second run. Again record time "late" on return.
Compare to first run. If you don't want to run substitute
500 meter row or 5 minutes stairclimb
or 5 minute cycle.

Tuesday 011211

Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Thruster 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Thruster 3-5-7 reps

Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.

Monday 011210

Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps

Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.

Monday 021118

Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps

Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.

Tuesday 011218

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