SWINGSISTA WOD Tuesday 04.09.12

Hey guys, how are you doing today? It's TUESDAY already, and time flies when you are having fun ;)

Our Kettlebell and Primal Move work-shop with James Breese of kettlebellFever went VERY WELL on Sunday, a HUGE shout out to all the Twitter people who came from all over the UK to attend our day. I couldn't have been prouder of everyone - working out for 4 hours non-stop is pretty tough!! #hardcore..  

Some pics of our work-shop.. SwingSistas + SwingBrothers do their THANG ;)

Everyone LOVED the Primal Move section which was 40 mins of non stop movement, strength, and flexibility. You can see why this is becoming one of the fastest growing fitness movements in the UK.

Anyway, here is your WOD for today..

You will have 5 exercises to complete for 10 mins. Make sure you warm up effectively. 

ON THE MINUTE EVERY MINUTE PLEASE COMPLETE 10 X BURPEES (Your level)

1. 10 x Heavy Kettlebell Swings

2. 10 x Reverse lunges holding KB to your chest.

3. 10 x Plank Builder

4. 10 x Mountain Climber (2 legs = 1 rep - Hands on KB to make it harder)

5. 10 x Jump Lunges

ENJOY, see ya soon 

Charlie x

SATURDAYSWINGSISTA WOD :) 28.07.12

MORRRRNING :O) Happy Saturday to you tweeps, I'm feeling a tad tired this morning as I waited up to see who lit the Olympic Torch last night! How did YOU find the Olympic ceremony?


I am doing the Spartan Race tomorrow in Cambridge with a whole load of Cambridge Bootcamp ladies, so in honour of that, here is your WOD "SPARTAN 300"

COMPLETE THE DESIGNATED NUMBER OF REPS PER EXERCISE AS FAST AS YOU CAN!


50 X Kettlebell Swings
50 x Goblet Squat
50 x Burpee's
50 x Mountain Climbers (option hands on KB)
25 x Snatch L
25 x Snatch R
25 x Coffin Sit-up
25 x Static Inchworm to press-up 


Post your times and let us know how you get on.


Have a great day, C+L xxx