Bob's 2 Latest WODs

052009

Workout: 14 Min. straight thru w/o breaks and not setting the bell down. 24kg for all.

Swings
Right arm swing
Left arm swing
Swings
OALC- R
Jerk- R
OALC- L
Jerk- L
Swings
Snatch- R
Snatch- L
Snatch- R
Snatch- L
Swings

Then:
5 Sprints @ 10mph and 7% Incline for 30s on and 30s off

Cooldown:
Synergy Flow

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052309
Workout: 2 Min when not running and using a 24kg bell.

1 Mile Run @ 8mph & 1% incline
SDHP
Overhead Lunges- R & L
Row 500m
Floor Presses- R & L
Row 500m
Long Cycle- R & L
Run .25 Mile @ 11mph and 1% incline
Pullups
Row 500m
Pushups
SDHP
1 Mile Run

Cooldown:
20 Min Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623)239-0877
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Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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