KETTLEBELL WOD 12/17/10

Partner WOD

1000m row/400m farmer's walk (one bell)
300 russian swings (total from the team)
100 burpees (total from the team)
1000m row/400 m farmer's walk (one bell)

RX
W: 24k
M: 32k

example:

Vince rows 1000m while Veronica does her 400m walk.
When they have both finished their task then they may commence to chip away at 300 total swings and 100 total burpees. They may break that up however they see fit. When their swings and burpees are complete, then Veronica rows 1000m and Vince does his 400m walk.

12/16/10

"Helen"

400m run
21 swings
12 pull-ups

3rds

m24
w16

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KETTLEBELL WOD 12/15/10

WOD 1

reps are for each arm
rest 45-60 seconds after each set

KB Press: 1-1-1-1-1
KB Push Press: 3-3-3-3
KB Push Jerk: 5-5-5



WOD 2

10 minute AMRAP

7 snatch each arm
5 pullups
3 wall walks

12/14/10

50 Amer. Swings
40 Snatch
30 C&P
20 Lunge W/pass
10 Burpee
400m run

Down then back up..

KETTLEBELL WOD 12/13/10

Wod

Kettlebell ladder, 10 reps at each bell
32kg,24kg,20kg,16kg,14kg,12kg
down the ladder up the ladder

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12/10/10 The Battle

15min battle

Two sides with equal amount/weight of bells. Using the methods below to get rid of your weight:

farmer carry
rack carry
oh carry
traveling swings

32's are wild cards

at the end of 15min, the team with the least amount of weight on their side wins

12/9/10

7 Amer. Swings
5 Burpees

10rds

M32
W24

12/7/10

50-30-20

Clean and Press
Ab mat Sit-up
R. Swing

M16,32
W12,24

12/6/10

12/2/10

3/3 TGU
10/10 Halo
15 2-Handed Clean
20 Ab mat situps

3rds

KETTLEBELL WOD 12/1/10

WOD 1

21-15-9

KB Swings
Sprawl
KB Clean to Lunge


WOD 2

1 minute at each station, no rest in between stations.

Rope Battle
Farmers Walk: Overhead for 50 yards then in the rack for 50 yards
Pullups

3 Rounds