Thursday the 27th of September, 2012

100 abmat butterfly sit ups
15′ rope climb, 5 reps
100 squats
Run 500 meters
100 kettlebell swings 53/35
50 burpees

25 minute time limit


Last completed 4.24.12
For butterfly sit ups, kettlebell is in front of feet, touch handle.
Kettlebell swing is overhead, elbows locked out at full extension.
Burpees must be two foot jump to two foot jump, no walking up/down.

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10 Responses to “Thursday the 27th of September, 2012”

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  • Lynnie says:

    Look Chad your in it anyway. Nice pic Pete! Everyone looks so happy to be there :)

  • PANOS says:

    Go team!

    Chad, I had to do it. Couldn’t escape the photo catcher.

  • Gym Police says:

    Look at Chad, trying to steal the scene!!! Look away from the flash!

  • chad m says:

    i was trying to creep my way out of the photo! this is Smarges fault i was “helping” with her 200 double unders for time back there.

  • eric g says:

    Chad – what does KB ROM mean? I assume it means i wasn’t always locked out at the top.

  • DM says:

    KB ROM=shorting the Range Of Motion on a kettlebell swing. It’s usually a pronounced bend in the elbows at the top of the swing.

  • WICKED SUPPZ says:

    My shoulders have become such amazing boulders of man mass that I have difficulty, swinging those meat balls over head. Can I sub in swings to parallel? If so do they have a specific name or are those known as regular KB swings as well? Is there any concerns with repetitive shoulder (rotator cuff or sits muscles) strain doing KBs at a high volume?

  • DM says:


    You can certainly do ‘Russian Swings’ to parallel.



  • Smarge says:

    Don’t bring me into this Chad.