Thursday, December 24, 2009

Monday, December 21, 2009

KETTLEBELL WOD 12/21

RIP IT UP !!!

21-15-9

one arm, right and left
swing to high pull
cleans
push jerk

Friday, December 18, 2009

KETTLEBELL WOD 12/18


Teams of two. 1 minute max effort.
Rules: everybody works, one person at a time.

4 Rounds

American Swings 32kg 24kg
Rope
Run 200m
Snatch 24kg 16kg
Push Ups

Thursday, December 17, 2009

KETTLEBELL WOD 12/17


21-15-9

SDLH (SumoDeadliftHighPull)
Push Press 21R / 21L, 15R / 15L, 9R / 9L

Wednesday, December 16, 2009

Tuesday, December 15, 2009

Kettlebell WOD 12/15

(no picture due to camera/user error.. and I can't top yesterday's sweet pic lol)

10 squat/Press medley
10 KB situps
10 Halo Swings

4rds

this is a workout that must be performed to be understood..

Monday, December 14, 2009

KETTLEBELL WOD 12/14


10-9-8-7-6-5-4-3-2-1

American Kettlebell Swing
Knees to Elbows

Friday, December 11, 2009

KETTLEBELL WOD 12/11









Learning to let go was the theme of todays kettlebell wod.
We built new skills and improved old ones.

SKILLS w bell: 2 hand backward flip, 2 hand forward flip, release tap catch.

kETTLEBELL WOD 12/10


3 ROUNDS

#1
40 PULLS ON ROWER
30 RUSSIAN SWINGS
10 PUSH UPS

#2
30 ROW
30 RUSSIAN SWINGS
10 PUSH UP

#3
20 ROW
30 RUSSIAN SWINGS
10 PUSH UPS

Wednesday, December 9, 2009

KETTLEBELL WOD 12/9


800m RUN

3 ROUNDS
PUSH PRESS 12R/12L
AMERICAN SWINGS 24
finish with

800m RUN

KB WOD 12/8


10 clean from ground
25 lunges
10 snatches

AMRAP in 15min.

Monday, December 7, 2009

KETTLEBELL WOD 12/7


DOWN THE LADDER
RUSSIAN SWING
20,18,16,...4,2

UP THE LADDER
BOX JUMP
1,2,3..9,10

CONSTANT
MED BALL RUSSIAN TWIST
10 REPS

Friday, December 4, 2009

12/4 WOD


Sprawl to High Pull 20
American Swings 30
200m Run
4rds

Thursday, December 3, 2009

12/3 WOD




Double Deadlift
HSPU

21-15-9

rx:
M- 2x32k
w- 2x24k

HSPU- done against wall, with band assist, or piked on box.

Wednesday, December 2, 2009

12/2 WOD Fight Gone Bar vairiation




FGB style of: KB Clean, Box Jump, KB Sumo-Deadlift High Pull, Burpee, KB Snatch.

rx:
MEN- 24K
women-16K

Tuesday, December 1, 2009

KETTLEBELL WOD 12/1


1 RD
ROW 21 calories
PUSH UPS 15
SNATCH 9 R / 9 L

2 RD
ROW 15 calories
PUSH UPS 9
SNATCH 21 R / 21 L

3 RD
ROW 9 calories
PUSH UPS 21
SNATCH 15 R / 15 L

KETTLEBELL WOD 12/1


15 MIN AMRAP

3 SNATCH
5 OVERHEAD SQUAT
7 PUSHPRESS