8/31/10

50 OH Swings
100ft lunge w/ pass
50 OH Swings
800m run

M24k
W16k

8/30/10

5/5 snatch
5 OH swing
5 bell sqt.

amrap15

m32k,24k
w24k,20k

KETTLEBELL WOD 8/27/10

WOD#1

2 man teams
1 team member swings at a time
both team member run

100 KBSwings
400m run
3 RDS

WOD#2

2 man teams
1 team member lunges at a time
both do push ups together

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

8/26/10

7 OH Swings
5 Burpees

10rds

M32k
W24k

KETTLEBELL WOD 8/25/10

Tabatta
20 sec work, 10 sec rest
8 rounds = 4 min

complete all of tabatta on 1st movement. then 2,3,4.
only 10 sec rest between movements

KBSnatch (switch as needed)
KBPush Up (one hand on ground, one hand on bell)
KBSwing (as high as possible)
KBBelly Squat (hold bell at belly height and squat, bell rides down and up between legs, maintain long arms)

8/24/10

Kettlebell Wall Ball
Bottom Up Clean (both sides, reps NOT divided)
SDHP
OH Swing

10,9,8,7,6,....1

kETTLEBELL WOD 8/20/10

KETTLEBELL WOD 8/18/10

WOD#1

9 min AMRAP
300m row
5 Turkish get ups (r/l total reps)

3 min rest

WOD#2
30 KBClean and Press (from the ground)
for time

kettlebell central fun on friday 13th

KETTLEBELL WOD 8/13/10

3 WODs, all 6 min AMRAP. 1 min rest between wods. Kettlebell Central fun on a friday.

WOD #1
2 man teams, only 1 person works at a time. rep count total as a team.
21 KBSnatch, 15 Wallball

WOD #2
2 man teams, both members work at the same time to complete:
3 tire flips, two 30yd sled runs.

WOD #3
2 man teams, only 1 person works at a time. rep count total as a team.
10 box jumps, 20 KBSwings, 30 situps

8/12/10

WOD #1

5 Deadlift
10 Swing
200m run

4rds

M32k
W24k

WOD #2

21-15-9
OH Swings
Bicycles

M24k
W16k

KETTLEBELL WOD 8/11/10

Reps 5-4-3-2-1
complete reps right side and left side
Turkish Get up
Press (no handle)
Pistols w kbell

8/10/10

Halo 10/10
SDHP 15
Dead Clean 10/10
Squat Jump 15
Snatch 10/10

4rds

M16k
W12k

KETTLEBELL WOD 8/9/10

WOD#1
21-15-9
dual kb thruster
dual kb snatch
dual kb push jerk

WOD#2
tabbata holds
ring dip hold
kb horn squat hold

KETTLEBELL WOD 8/6/10

Kettlebell Central fun on Fridays

WOD#1
4 man teams, move 400lbs, 200m
as many rounds as possible

WOD#2
1min work at each station. 3min work total, 1mn rest X3
1. jumping muscle up
2. box step up w KB
3. walking russian swing

8/5/10

10 Sprawl to High Pull
15 Power Swings
20/20 Russian Twist (6lb med ball)
25 Swing w/ release
15/15 Bottoms up Clean

4rds

M16k
W12k

KETTLEBELL WOD 8/4/10

5 rounds

3 HSPU (handstandpushup)
6 pistols (one legged squat) six right six left
9 dual kettlebell cleans from the ground

8/3/10

OH Swing/ Wall Ball

30 5
25 10
20 15
15 20
10 25
5 30

this post is dedicated to R. Burns Miller

M24k, 20lbs
W16k, 14lbs