start: 3 min k-bell work out
24 kg / max reps
30 sec A K-bell swings
30 sec push ups
30 sec SDLHP
30 sec pledge push ups
30 sec snatch (15 sec L and R)
30 sec yoga push ups
then
20# vest
1/2 mile farmers carry (every drop is penalized with either 20 squats, push ups, or sit ups)
50 mtr sand dune sprints x 5 (tag team pace)
1/2 mile farmers carry (same penalties apply)
The k-bells should be a mixed up range from 12 kg to 30 kg. After each penalty the peloton will shift back one set of bells and the rear will come to the front. This ensures a equity in workload and pace.
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just when i thought things couldn't get any more interesting at 324. the recent change of scenery has spiked my curiosity even further. keep it up, but beware, creativity can be highly contagious.
ReplyDeleteJust came back from Sweden yesterday. What does one do after night shift and a cup of coffee? Check out the news stations 324 and cfjax of course! You guys are some great mad men to follow. I was seriously thinking of taking a week off. However, williamson turn seems to be pulling, guiding me in like a beacon on the horizon.
ReplyDeleteI try to take something from every experience or it's simply not worth doing. The imperfection that life offers or the frustration serves to inspire creativity and ultimately becomes beneficial. The natural inclination would be to search for the same size k-bells, 2 each per man. We weren't even close; hence, the indian run shuffle idea for ensuring equity and benefitting all who participate. Each episode of weakness is accompanied by an opportunity to get stronger. This concept could be used to train an entire gym as a team. We generally rely on scalability as the regulation but this concept would allow everyone to participate in the same evolution, pursuing the same mission, while rectifying weaknesses along the way. It might not be as glamorous and gratifying but it takes the original appeal (competition) of this type of training to the next level.
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