Monday, August 31, 2009

KETTLEBELL WOD 8/31


TEST DAY
#1 American Swing
load#

1min work/1 rest
2min work/1 rest
3min work

3min rest

#2 Russian Swing
load#

1min work/1min rest
2min work/1min rest
3min work

Thursday, August 27, 2009

KETTLEBELL WOD 8/27


4 Rounds

10 Deck situps
200m run
21 American swings
12 Kettlebell wallball

Wednesday, August 26, 2009

KETTLEBELL WOD 8/26


AMRAP 15 MIN

12 Kettlebell Deadlifts
5/5 Kettlebell Cleans
6 Kettlebell Front Squat
3/3 Kettlebell Push Press

Go dual bells or signal.

men 16kg
women 12kg

Tuesday, August 25, 2009

KETTLEBELL WOD 8/25


4 Rounds

400m run
20 swing to lunge
14 push press


16kg men
10 kg women

Monday, August 24, 2009

KETTLEBELL WOD 8/24

THE L SIT FACE OFF








5 Rounds

3 Turkish Get Ups
12 Pull Ups
7 In and Outs

Saturday, August 22, 2009

Tuesday, August 18, 2009

KETTLEBELL WOD 8 18


Tabata Squats 20sec work
10sec rest postion hold kettlebell in front squat


3 Rounds

35 American Swings
100m Power Skip
15 PushUps

Monday, August 17, 2009

KETTLEBELL WOD 8 17


10-8-6-4-2-1
Dual Kettlebell Snatch
Handstand Kick Ups

Friday, August 14, 2009

KETTLEBELL WOD 8 14

2 Rounds
25 Snatch R/L total
25 SitUps
25 Walking Kettlebell lunge
25 Swing to High Release Catch
400m Run

KETTLEBELL WOD 8 13


3 Rounds
15 Kettlebell Clean and Press
200m run
21 Knee to Elbow

Wednesday, August 12, 2009

KETTLEBELL WOD 8 12


7 Rounds

7 Kettlebell Deadlifts
7 Russian Swings
7 PullUps

Go as heavy as u can!

Tuesday, August 11, 2009

KETTLEBELL WOD 8 11


4 Rounds
1 min of work at each station
Jump Rope
In and Outs
Kettlebell Snacth

1 min rest

Monday, August 10, 2009

KETTLEBELL WOD 8 10


3 Rounds

1st rd
200m row
21 Pushups
21 Kettlebell Front Squats
9 American Swings

2nd rd
200 row
15 Pushups
21 Kettlebell Front Squats
15 American Swings

3rr rd
200m row
9 Pushups
21 Kettlebell Front Squats
21 American Swings

Thursday, August 6, 2009

KETTLEBELL WOD 8 06


5 Rounds

16 Figure 8
15 Situps
100m Run
20 Russian Swings

Men 24kg
Women 16kg

Wednesday, August 5, 2009

KETTLEBELL WOD 8 05


15 Burbess
35 American Swings
800m Farmers Walk
15 Burbess
35 American Swings

Men 24kg
Women 16kg

Tuesday, August 4, 2009

KETTLEBELL WOD 8 04

Press R/L
1-1-1

Push Press R/L
3-3-3-3

Push Jerk R/L
5-5-5-5-5

go heavy
no more than 60sec rest
between sets

Monday, August 3, 2009

KETTLEBELL WOD 8 03


5 ROUNDS
21 American Swings
15 Squats
9 Pushups

men 24kg
women 16kg