KETTLEBELL WOD 7 30

15 MIN AMRAP

12 Kettlebell Cleans (from the ground)
200m run
12 Kettlebell Snatch to overhead squat

KETTLEBELL WOD 7 29

10 MINs up the ladder
Turkish GetUps/PullUps

start ladder : 1 to 3 ex: 1 turkish getup 3 pullups,
2 t up 6 pullups, 3 t up 9 pullup .....

next 10MINs down the ladder.
finish 1 to 3

KETTLEBELL WOD 7 28

With a running clock: 20MIN

3MINs work

7 Dual Kettlebell Push Jerk
5 Dual Kettlebell cleans
3 Kettlebell Front Squat

2MINs work
Jump Rope

4ROUNDS

KETTLEBELL WOD 7 27

7 Rounds

3 Handstand PushUps
9 Dual Kettlebell Russian Swings
100m run

men 24kg
women 16kg

KETTLEBELL WOD 7 24

3 Rounds

400m Row
30 Clean & Press ( from the ground)
15 Box Jump

kETTLEBELL WOD 7 23

4 Rounds
45 sec of work
15 sec of rest

Snatch

In and Outs

American Swing

Goal: Swing as BIG a bell as u can.

KETTLEBELL WOD 7 22

400m run
25 American swing
25 Ring Dips
25 Walking lunge
25 Ring Dips
25 American swing
400m run

KETTLEBELL WOD 7 21

15 Kettlebell Wallball with squat
16 Backwards lunge with pass
20 H2H

4 Rounds
men 24kg
women 16kg

KETTLEBELL WOD 7 20

AMRAP 10MINs

7 Swing to high pull (catch bell at shoulder)
5 Snatch R5/L5
7 Power Swings

KETTLEBELL WOD 7 17

800m run

44 American Swing
22 Russian Swing
11 Burbees

800m run

Russian Swing go big

kETTLEBELL WOD 7 016

8 Rounds

20yrd-40yrd-20yrd
1 shutle run (a to b, b to a, a to c, c to a, a to b, b to a)
8 Russian Swings
16 PushUps


men 32kg
women 20kg

KETTLEBELL WOD 7 15

10 Box jumps
15 Kettlebell Snatch (total R/L)

10 Rounds

Men 24kg
Women 16kg

KETTLEBELL WOD 7 014

HELEN

400m run
21 American Swings
12 Pullups

3 RDS

Kettlebell Matrix

this is only a test...

7/14/9 5000lbs and a mile

Lift 5,000lbs of (kettlebell) weight over head while carrying your bell on a mile jog (4X400meter sprints.)
Weight of bell determines number of lifts-
i.e. 16kg= 143 totals lifts, 24kg= 94 total lifts, ect..

KETTLEBELL WOD 7 09

WOD @5PM and 6PM
20 MIN AMRAP

3 Turkish get ups
5 Snatch
8 American Swings
all reps are total R/L

men 24kg
women 16kg

kETTLEBELL WOD 7 08

A running Grace. @12:15pm
3 Rounds
10 Dual kettlebell squat clean and press
400m run

KETTLEBELL WOD 7 06

5 ROUNDS

10 Deck situps
15 American swings
200m run

men 24kg
women 16kg

kETTLEBELL WOD 7 01

7 ROUNDS

3 Handstand pushups
5 Burbees
7 Dual Kettlebell Snatch


men 16 kg
women 10 kg