WOD: Long Cycle Stuff

Warmup

stretching, joint mobility, slingshots, halos, squats

Workout

-3 continuous rounds (20kg and 16kg)

-1 min swings right

-1 min swings left

-With 16kg

-1 min cleans right

-1 min cleans left

-1 min jerks right

-1 min jerks left

-1 min lccj right

-1 min lccj left

-With 20kg

-30s cleans right

-30s cleans left

-30s jerks right

-30s jerks left

-30s lccj right

-30s lccj left

-3 min alternating swings (16kg)

Results

Another good one at Instinct Fitness! For the one arm swings, I should have used 16s the whole way. I started with the 20kg and switched to a 16kg before the 2nd round on the left. I dropped the bell on the last round on the right as my grip was gone....good shit!

I probably should have gone with a 20kg bell for the min clean/jerk/lccj intervals and maybe a 24 for the 30s intervals. I probably could have done the alternating swings with a 20kg bell too.....all good things to know.