This is a RAINY SWINGSISTA WOD for you today, I don't know about you but I am saying "Sod you Summer - I'm wearing my flip-flops anyway!!!!"
Set your timer for 4 Rounds of 45 secs work 15 secs rest -->
1. Skipping
2. Reverse Lunge holding Kettlebell of choice.
3. Renegade Rows (Either with 2 Kb's or BW if only 1 kb)
4. Kettlebell Up and Over (32 seconds into video)
Here is a picture of the SUNSHINE to cheer you up :o)
Charlie and Liz xxxx
Morning ladies, we hope you have had an amazing weekend in the sunshine :o) I don't know about Lizzie, but I took the whole of Sunday off to just rest and take it easy.
Here is your Work-out of the Day (WOD) for Monday ...
OverHead Swing
Turkish Get-Up I absolutely LOVE this video of Lauren Brooks TGU'ing a 24kg Kettlebell! She is a complete inspiration to me. She has been trained by the RKC which is my goal for 2013! This year, I hope to be able to pass the Hardstyle Kettlebell Certification which is a one day course, and then get my training sorted to be ready for the 3 day RKC course.
Kettlebell Manmaker
Have a great day,
Love, Charlie and Lizzie x
Morning #swingsista's :o) New WOD up for you today ~ You will need a timer, a kettlebell and a skipping rope. Three rounds for time.. Let us know how you get on! Have a great weekend in the sunshine x
Kettlebell Halo GREAT for working shoulder mobility
Stiff-leg Dead-Lift You can use 1 or 2 bells for this exercise
Figure 8 to Hold Focus on engaging core muscles and keeping your chest up, squeezing the glutes on the upward phase.
Looking forward to hearing your times :o)
Much Saturday LOVE,
Charlie and Lizzie xxx
#swingsista
Here is your #wod for Friday the 25th May, ideally this should take you 12 minutes. Set your timer for 8 x rounds of 20 secs work and 10 secs rest. Your option is to rest between each super-set (or NOT :p)
Super Set 1
Swings (Dbl or Single)
Mountain Climber Place both your hands on the Kettlebell as a harder option ;)
Super Set 2
Kettlebell High-Pull
Super-set 3
Deck Squat
Janda Sit-up
