Monday, January 3, 2011

CROSSFIT CENTRAL KETTLEBELL 1/3/11

Warmup:

dynamic warmup
50m broad jump
50m burpee broad jump
400m run

25 swings
25 med ball throws
3rds

15 tgu's

WOD #1

partner wod
10, 9, 8...3, 2, 1 ladder of swings.
3 mins of work then 1 min of rest.
only one person works at a time.

3rds


WOD #2

7/7 push press
15 (total) russian twist with kb
2 25m shuttle run
7 burpees

3rds

3 comments:

  1. wod one: 14k
    wod two: dnf 12k

    killer workout!

    ReplyDelete
  2. wod one: 16k
    wod two: round 1 - 16k, round2&3 - 14k

    Whew!

    ReplyDelete