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Monday, January 17, 2011

Kettlebell WOD 1.17.11

warmup:

dynamic
walks

wod 1:

partner wod
5 stations
work each station for as long as the runners take, then rotate
2 rds

250m run
jump rope
med ball throws
swings
wall walks


wod 2:

do a burpee before every rep holding the kb handles, then execute the movement
all movements are dual bell

4 deadlift
3 cleans from the ground
2 squat cleans
1 thruster

3 rds
at

5 comments:

  1. R. Burns MillerJanuary 17, 2011 at 3:48 PM

    4.05
    fvrs

    ReplyDelete
  2. RGreenJanuary 17, 2011 at 7:03 PM

    4:34 16KG on wod#2 - wish I had gone with 20KGs

    ReplyDelete
  3. Christine M.January 17, 2011 at 8:54 PM

    5:59 on WOD2. 2x12kg.

    ReplyDelete
  4. Lori BJanuary 18, 2011 at 9:16 AM

    WOD 2 / 6:18 w/2 x 15lb bells
    I coughed up the first lung on WOD 1 (suffering thru massive allergies).
    By WOD 2 I was running on the other half of the secong lung so I dropped my weight. FYI..I had to have a portion of 1 lung removed at age 6. I know, it sucks but what's a girl to do. Some days I'm just running on empty ;+)

    ReplyDelete
  5. CarreyBJanuary 19, 2011 at 9:00 AM

    5:18? 16k - Think that's the right time. Was a little dizzy after that last one.

    ReplyDelete