WOD: Friday 062008 – "Fortune 500s"

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Fortune 500s:

This is a guaranteed fat burner, as well as strength builder. Perform the following exercises back to back for 100 reps each for time. Post the time it takes you to complete the workout. Sip water throughout the workout. Try to keep rest periods very minimal. Have fun.

Please note, this workout is for the very advanced. Intermediate trainers can cut the reps to 50 each & 25 per side with the KB single arm swings and the KB push press. Beginners can cut the reps to 25 & split the KB exercises to 12 on each side.

Remember, you have to crawl before you walk, so don’t try to take on too much too soon. Glory is found in completing the program, while feeling exhilarated, once you’re finished. we never want to feel defeated after a workout.

Also, don’t forget to take 5-10 minutes to warm up (calisthenics such as jumping jacks, 30 seconds of push ups. body squats, and mt.climbers) & cool down (slow and active movements, such as yoga poses. Static stretching is not advised).

1. 100 – Bodyweight squats
2. 100 – Push Ups
3. 100 – 1 Arm Kettlebell Swings (50/side) *KB can be substituted with a dumbbell.
4. 100 – Burpees (beginners can sub the burpees with squat thrusts/intermediates can remove the push up portion of the burpee)
5. 100 – Kettlebell Push Press (50/side) *KB can be substituted with dumbbells

Note: I performed the 1 arm swings with a 44 lb KB, & the KB push press with a 35 lb kb

Finishing time: 26:19