20140122-115845.jpg

I know, I know. I haven’t posted a workout in AGES. It’s been all recipes, beer, breweries, and Whole Life Challenge rants.  I wasn’t planning on writing anything about todays WOD, but then I got to thinking that it’s actually a really good one for when you can’t make it to the gym.  Especially with the snow coming down on the EasAll you need is a kettle bell, dumbbell, small dog, baby…you know, something mildly heavy that you can toss around.

It’s an incredibly simple KB ladder, first with clean and jerks, then single arm swings. Reps are as follows:

2-4-6-8-10-8-6-4-2

So, complete 2 KB clean and jerks with one arm, then 2 on the other.  Next 4 and 4, 6 and 6 and so on, until you make your way back to 2s.  Once those are done, you complete the sequence again but this time with single arm swings.

This took me 11:34, so it would’ve been enough to meet my WLC minimum requirement, even without the 30 min strength session before hand.  If you move through it quicker, just do an AMRAP of regular KB swings unit you hit the 10 min (or however long you wanna go!) mark.

Get to it!