Friday, February 25, 2011

KETTLEBELL WOD 2.25.11

warmup:

dynamic
walks

WOD 1

7-6-5-4-3-2-1, single bell

deadlift
power clean
front squat with bell in the rack position
push press

800m run

repeat 7-6-5-4-3-2-1 series

(example: do 7 deadlifts, then 7 power cleans, 7 squats, 7 push presses; 6 dl's, 6 cleans, 6 squats, 6 presses and so on down to 1 rep for each movement. then run, then repeat the bell series and call time like you mean it!)


WOD 2

10 minute amrap

12 dual kb russian swings
1 shuttle run
12 in & outs

6 comments:

  1. This comment has been removed by the author.

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  2. 1 - 11:32
    2 - 6 round started 7th on Russians.
    Not sure if it was cumulative from the week, but I was sore Sat morning. I think it was this workout.

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  3. 1 - 12:41?, 16k
    2 - 5 rounds, 16k

    Whew!

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