1.15.14 "Kettlebell Annie"

January 15, 2014
Hib!!!

Hib!!!

 

DH and A-Game Repping it out!!!

DH and A-Game Repping it out!!!

FITNESS

Strength
Front Squat 3RM

“Kettlebell Annie”
50-40-30-20-10
KB Swings (53,35)
Double Unders

COMPETITION

OLY
Clean Pulls-3×3 across-Heaviest

METCON
“Regionals Deadlift Box Jump”
21-15-9
Deadlift (315,225)
Box Jump (30,24)

rest 10 mins

30 Muscle Ups for time
or
30 Hip to Rings
use a semi-false grip and pull under hand
keep the body in a tight plank and use your hips

ENDURANCE

2-3 rounds : Run 1 Mile rest 3 minutes

EXTRA CREDIT

1. 3 x 15-20 Back Extensions

ANNOUNCEMENTS

Sunday January 19th “South Coast OPENs Classic Throwdown”

We will need judges and volunteers for this event on Sunday. Judges and Volunteers will be required to attend the Judges meeting at 8am. 1st Heat will be at 9am. We will be done before the Pats Game, don’t worry. We really need your help and will deeply appreciate it. Judges will be fed and taken care of all day. Please message Justin or Myself through FB or email to reserve your spot as a volunteer. You can also just respond to the comments on this Post.

Saturday January 25th “East Coast Champoinships”

Now being Hosted at the World Trade Center at the Boston Seaport. This Event was originally intended for the Top Regional Athletes in the Northeast and now has grown into a PRO Athlete Caliber Event. Come Watch our very own Sonia “Blade” battle along side Rich Froning and Lindsay Valenzeula. Its going to be awesome! Get your tickets now before they sell out: https://www.eventbrite.com/e/kill-cliff-east-coast-championships-tickets-10052042931?ref=enivtefor001&invite=NDg5OTM0My9zY290dHkuaGVucmlxdWVzQHlhaG9vLmNvbS8w&utm_source=eb_email&utm_medium=email&utm_campaign=inviteformalv2&utm_term=attend&ref=enivtefor001

Comments

comments

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  1. scott henriques Reply

    3rm frontsquat-145
    cfg 11.1 —6+66

    • scott henriques Reply

      140# 3rm front squat

  2. Joshua Jordan Reply

    Front Squat 3RM: 225
    KB Annie: 15:00 (#53kb, Single Unders: 100,80,60,60,60)

  3. Don E Reply

    Front Squat 3RM: 185
    KB Annie: 10:06 (#53Kb, SUs: 100, 80, 60, 40, 20)

  4. Tyler white Reply

    run 1 mile
    30 du
    400m run 30 du
    400m run 30 du
    400m run 30 du
    400m run 30 du

  5. KellyG. Reply

    Kettlebell Annie- 8:18 rx
    1 mile – 6:55
    Rest 3 mins
    2nd mile – 7:41 (got all cramped up on the second mile)
    30 hips to rings

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