Wed 10 feb 10
Today’s Workout of the Day is:
For time,
200m run
40 kettlebell swings (m:32kg/f:24kg)
400m run
30 kettlebell swings
800m run
20 kettlebell swings
1600m run
10 kettlebell swings
There will be a 30min time limit, you should be aiming for sub 20mins.
Post time and thoughts to comments
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7 Kettlebell Swing Benefits CLICK HERE
February 10th, 2010 at 10:03 am
Completed all the run and 8kg SA Kb Swings
Time:23.42
Lets just say i was fairly awake for work
February 10th, 2010 at 10:05 am
In saying that there is a sub 20. Do you think that everyone is capable of this? I aint very good at judging things like this like how LOOOOOOOOOOOOOOONNNNNNNNNNNNNNNNNNG it will take me to run 1600m, maybe 20 mins lol.
February 10th, 2010 at 10:17 am
21.02 with full runs and 16kg KB swings. Bloody freezing at 7am, but good to see that it’s now getting light by home time!
February 10th, 2010 at 10:20 am
19:41 – Done all the running but scaled the KBS to 24kg
February 10th, 2010 at 4:38 pm
Paul you are a running machine!!
I hate running scaled it to 200, 400, 600 and 800m runs with 24 kg KBS – Time 18.05
February 10th, 2010 at 5:09 pm
This was my first time in about a month doing the daily posted wod..time was 22.55 rx’d. Kettlebells were a killer and really should have been quicker on the runs. Must also point out that majority of the swings were not games standard, hips and shoulders were open but the subtle press at the top was missing although still had the desired effect.
February 10th, 2010 at 7:57 pm
20.41 rx’d
February 10th, 2010 at 9:42 pm
19.?? 200, 400, 600, 800m 16kg
Really surprised at my running tonight. Would be in my top 5 hate list. But I just paced myself and pleased with the outcome saying I havent ran in months and when I did it was crap.
I think the only ones who like running in CFNI is Paul and Conor lol!
February 11th, 2010 at 8:49 am
18:11 20kg kbs, enjoyed this workout although it wasnt until after the 400m run that my legs were fully warmed up.