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
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
Saturday, August 29, 2009
Thursday, August 27, 2009
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
Monday, August 24, 2009
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
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
25 Snatch R/L total
25 SitUps
25 Walking Kettlebell lunge
25 Swing to High Release Catch
400m Run
Wednesday, August 12, 2009
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
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
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
