Thursday 19/08/10

The KBC faithful braved the weather this week. We also welcomed Rachel for her first session.

In Pairs:

1st person does 10 Overhead swings then 100 metres sprint
2nd person holds KB over head while the other is working.
Swap
1st person does 15 Overhead swings then 100 metres sprint
2nd person holds KB over head while the other is working.
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1st person does 20 Overhead swings then 100 metres sprint
2nd person holds KB over head while the other is working.
Swap

2 minutes rest

1st person does 7 Long cycle cleans left and right followed by 100 metre sprint
2nd person holds the KB in front of their chest.
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1st person does 10 Long cycle cleans left and right followed by 100 metre sprint
2nd person holds the KB in front of their chest.
Swap
1st person does 15 Long cycle cleans left and right followed by 100 metre sprint
2nd person holds the KB in front of their chest.
Swap

2 minutes rest

1st person does 8 Jerks left and right followed by 100 metre sprint
2nd person holds the plank
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1st person does 12 Jerks left and right followed by 100 metre sprint
2nd person holds the plank
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1st person does 16 Jerks left and right followed by 100 metre sprint
2nd person holds the plank
Swap

Top effort everyone.