Friday, January 28, 2011

Kettlebell WOD 1.28.11

warmup:

3 minute jump rope
dynamic
400m run
walks

WOD 1

12 lunge with bell in the rack position (total reps)
10 kb snatch (10 right/10 left)
14 lunge
8 snatch
16 lunge
6 snatch
18 lunge
4 snatch
20 lunge
2 snatch


WOD 2

45 seconds of work
15 seconds of rest

5 rounds

max reps jump rope
max weight moved with kettlebell swing

3 comments:

  1. 1: 7.07 fvr

    2: 457 jumps, 96 swings with the 48k

    ReplyDelete
  2. 1: 8:41 14k
    2: 237 double unders, 122 swings 20k

    ReplyDelete
  3. 1: 7:07 20lb
    2: 105 jumps (bleh), 118 swings 16k

    ReplyDelete