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Wednesday, February 9, 2011

KETTLEBELL WOD 2.9.11

warmup:

dynamic
3 minutes of jump rope


WOD 1 18 minute cap

jump rope: 100 double unders or 300 singles (3 minute cap)
50 russian swings
25 deck situps
50 russians
25 decks
50 russians
jump rope: 100 or 300


WOD 2

partner med ball medley
at

8 comments:

  1. R. Burns MillerFebruary 9, 2011 at 2:09 PM

    1: dnf. fyre for swings, knife for decks.
    got in 5 reps on the last round of swings.

    ReplyDelete
  2. monicaFebruary 9, 2011 at 2:12 PM

    15:21 rx
    16k/12k

    ReplyDelete
  3. Lori BFebruary 9, 2011 at 2:43 PM

    Mr. Miller...I'm speechless. I don't ever recall seeing you post a DNF. Next to Coach Randal & Coach Chris you are next in succession as my Kbell hero ;+)

    ReplyDelete
  4. RGreenFebruary 9, 2011 at 3:50 PM

    DNF 16K, was @ 235 for the last round of jump rope. Good workout.

    ReplyDelete
  5. RGreenFebruary 9, 2011 at 3:53 PM

    Mr. Miller was going heavy - he's a bad a$$!

    What does fyre and knife mean?

    ReplyDelete
  6. Lori BFebruary 9, 2011 at 4:47 PM

    All his bells are named according to their weight. You'd have to ask him to publish their names & corresponding weight. I agree...he's one bad mamajama.

    ReplyDelete
  7. Lori BFebruary 9, 2011 at 9:56 PM

    Private instruction tonight from Coach Randal...or in other words I was the only one in the 6:45 pm class. Completed 2 rounds as Rx'd, used all my time allowed. Got on a roll w/ my DU's (no singles for me tonight),then Coach R. tried to film me & I lost my mojo. Still was very proud of myself! Coach...can I get my gold star?

    ReplyDelete
  8. Lori BFebruary 9, 2011 at 9:57 PM

    Oh 25lb bell used.

    ReplyDelete