Wednesday, February 23, 2011

KETTLEBELL WOD 2.23.11

warmup:

dynamic
walks

WOD 1

45 seconds of work
15 seconds of rest

rotate stations after each minute
3 rounds

med ball overhead throws
rope climb
clean and press (from the ground/switch hands every rep)


--- 2 minutes of rest ---

WOD 2

50 air squats
100m farmer's walk with bells suitcase style ( w/24, m/32 )
40 air squats
100m farmer's walk with bells in the rack position ( w/16, m/24 )
30 air squats
100m farmer's walk with single bell overhead ( w/12, m/16 )
20 air squats
100m farmer's walk with bells in the rack position ( w/16, m/24 )
10 air squats
100m farmer's walk with single bell overhead ( w/12, m/16 )

5 comments:

  1. 20 k for WOD 1

    8:03

    24k, 20k, 16k, 20k, 20k

    ReplyDelete
  2. Darn...wish I wasn't going to miss this wod. Just not feeling ready to get back in the gym. Damn asthma!! Maybe tomorrow...for sure by next Monday. Rock on athletes!!!!

    ReplyDelete
  3. WOD1 12K
    WOD2 8:33 RX (1st WOD done as prescribed!)

    ReplyDelete