21-15-9
Fig 8
OH Swing
P. Press
ATW
Clean (Ground)
lap
Thursday, March 31, 2011
Wednesday, March 30, 2011
KETTLEBELL WOD 3.30.11
warmup:
dynamic
400m run
WOD 1
h2h skill set, all movements for 30 secs
2h catch release
2h to 1h catch release
h2h catch release
30 secs rest
2h flip to catch bell (half of kb wall ball)
1h flip to shoulder to catch with opposite h to flip to shoulder
30 secs rest
figure 8 release catch
figure 8 flip to shoulder
2 rounds
WOD 2
partner wod
45 secs rope undulations, each person does 15 reps then partner goes
45 secs power swings, each person does 15 swings then partner goes
3 rounds
dynamic
400m run
WOD 1
h2h skill set, all movements for 30 secs
2h catch release
2h to 1h catch release
h2h catch release
30 secs rest
2h flip to catch bell (half of kb wall ball)
1h flip to shoulder to catch with opposite h to flip to shoulder
30 secs rest
figure 8 release catch
figure 8 flip to shoulder
2 rounds
WOD 2
partner wod
45 secs rope undulations, each person does 15 reps then partner goes
45 secs power swings, each person does 15 swings then partner goes
3 rounds
Tuesday, March 29, 2011
3/29/11
200m
1) Clean
2) OH Swing x20
3) Snatch
AMRAP20
run 200m then do task 1, run 200m do task 2, ect..
1) Clean
2) OH Swing x20
3) Snatch
AMRAP20
run 200m then do task 1, run 200m do task 2, ect..
Monday, March 28, 2011
KETTLEBELL WOD 3.28.11
warmup:
dynamic
400m run
WOD 1
7 pushups
7 sdlhp
shuttle run
15 med ball overhead throws
7 rounds
w 24
m 32
WOD 2
15-12-9
pullups
kb front squat
russian swing
w 24
m 32
dynamic
400m run
WOD 1
7 pushups
7 sdlhp
shuttle run
15 med ball overhead throws
7 rounds
w 24
m 32
WOD 2
15-12-9
pullups
kb front squat
russian swing
w 24
m 32
Sunday, March 27, 2011
Friday, March 25, 2011
KETTLEBELL WOD 3.25.11
warmup:
dynamic
walks
WOD 1
dual kb swing to high pull
5x3
WOD 2
partner wod
25 (total) overhead med ball throws
5/5 half turkish getups
3 rounds
WOD 3
partner wod
80m resistance sprint
60 pushups
2 rounds each person
dynamic
walks
WOD 1
dual kb swing to high pull
5x3
WOD 2
partner wod
25 (total) overhead med ball throws
5/5 half turkish getups
3 rounds
WOD 3
partner wod
80m resistance sprint
60 pushups
2 rounds each person
Thursday, March 24, 2011
Tuesday, March 22, 2011
3/22
200m
1) OH Swings
2) SDHP x25
3) Sit-ups
AMRAP15
Do the 2oom then task 1, do 2oom then task 2, ect...
Monday, March 21, 2011
KETTLEBELL WOD 3.21.11
warmup:
dynamic
600m run
WOD:
400m run
12 snatch-front squat-thruster
600m run
24 s-fs-t
800m run
36 s-fs-t
w 12
m 16
dynamic
600m run
WOD:
400m run
12 snatch-front squat-thruster
600m run
24 s-fs-t
800m run
36 s-fs-t
w 12
m 16
Friday, March 18, 2011
KETTLEBELL WOD 3.18.11
warmup:
dynamic
400m run
walks
WOD 1
90 secs dual kb presses (strict to fail, push to fail, jerk)
90 secs pushups
60 secs presses
60 secs pushups
30 secs presses
30 secs pushups
total reps
WOD 2
3 stations
do each station for 90 secs
do each station for 60 secs
do each station for 30 secs
tire flips
burpee situps
rope knee to elbows
dynamic
400m run
walks
WOD 1
90 secs dual kb presses (strict to fail, push to fail, jerk)
90 secs pushups
60 secs presses
60 secs pushups
30 secs presses
30 secs pushups
total reps
WOD 2
3 stations
do each station for 90 secs
do each station for 60 secs
do each station for 30 secs
tire flips
burpee situps
rope knee to elbows
Thursday, March 17, 2011
Wednesday, March 16, 2011
KETTLEBELL WOD 3.16
warmup:
dynamic
400m run
walks
WOD 1
15 left / 15 right snatch
30 du's or 90 singles
10 minute amrap
w 12
m 16
WOD 2
10-9-8-7-6-5-4-3-2-1 dual russians
40m farmer's walk with bells in the rack between each set
do 1 burpee every time the bells touch the ground
w 16's
m 24's
dynamic
400m run
walks
WOD 1
15 left / 15 right snatch
30 du's or 90 singles
10 minute amrap
w 12
m 16
WOD 2
10-9-8-7-6-5-4-3-2-1 dual russians
40m farmer's walk with bells in the rack between each set
do 1 burpee every time the bells touch the ground
w 16's
m 24's
Monday, March 14, 2011
KETTLEBELL WOD 3.14.11
warmup:
dynamic
400m run
walks
WOD 1
10 kb wall ball
10 jumping pullups
7 rounds
w 16
m 24
WOD 2
partner wod
26 (total) med ball overhead throws
5 half turkish getups, each side
5 minute amrap
dynamic
400m run
walks
WOD 1
10 kb wall ball
10 jumping pullups
7 rounds
w 16
m 24
WOD 2
partner wod
26 (total) med ball overhead throws
5 half turkish getups, each side
5 minute amrap
Friday, March 11, 2011
KETTLEBELL WOD 3.11.11
warmup:
dynamic
400m run
WOD 1
20 russian swings
20 front squat
20 american swings
250m run
15 rs
15 fs
15 as
250m run
10 rs
10 fs
10 as
it's a sprint!
w 12
m 16
WOD 2
teams of 2 or 3; 40m push equals 20m one way with the high bars and come back the other 20m with the low bars.
set 1: empty prowler
person 1 pushes the prowler 40m
person 2 pushes the prowler 40m
person 3 pushes the prowler 40m
repeat...
do this for 1 minute straight...
20 seconds of rest while you load weight
set 2: add 25lb plates to each side of the prowler
person 1 pushes for 40 m
person 2 pushes for 40 m
person 3 pushes for 40 m
repeat...
do this for 1 minute straight...
20 seconds of rest while you load weight
set 3: add an additional 45lb plate to each side of the prowler
persons 1 and 2 push for 40m
persons 1 and 3 push for 40m
persons 2 and 3 push for 40m
persons 2 and 1 push for 40m
and so on for 1 minute straight...
20 seconds of rest while you load weight
set 4: add an additional 45lb plate to each side of the prowler
all 3 people push the prowler for 1 minute straight
those 4 sets equal 1 round
3 total rounds with 3 minutes of rest in between each round
if you can still walk at the end of the wod then you win!
dynamic
400m run
WOD 1
20 russian swings
20 front squat
20 american swings
250m run
15 rs
15 fs
15 as
250m run
10 rs
10 fs
10 as
it's a sprint!
w 12
m 16
WOD 2
teams of 2 or 3; 40m push equals 20m one way with the high bars and come back the other 20m with the low bars.
set 1: empty prowler
person 1 pushes the prowler 40m
person 2 pushes the prowler 40m
person 3 pushes the prowler 40m
repeat...
do this for 1 minute straight...
20 seconds of rest while you load weight
set 2: add 25lb plates to each side of the prowler
person 1 pushes for 40 m
person 2 pushes for 40 m
person 3 pushes for 40 m
repeat...
do this for 1 minute straight...
20 seconds of rest while you load weight
set 3: add an additional 45lb plate to each side of the prowler
persons 1 and 2 push for 40m
persons 1 and 3 push for 40m
persons 2 and 3 push for 40m
persons 2 and 1 push for 40m
and so on for 1 minute straight...
20 seconds of rest while you load weight
set 4: add an additional 45lb plate to each side of the prowler
all 3 people push the prowler for 1 minute straight
those 4 sets equal 1 round
3 total rounds with 3 minutes of rest in between each round
if you can still walk at the end of the wod then you win!
Wednesday, March 9, 2011
KETTLEBELL WOD 3.9.11
warmup:
dynamic
walks
400m run
WOD
dual kb's
swing to clean
front squat
backwards lunge to dual press while back in the lunge
backwards lunge (other leg) to dual press while back in the lunge
backwards lunge to dual press while back in the lunge
backwards lunge (other leg) to dual press while back in the lunge
do each rep 1 time as you go through the series
do the series 7 times
this equals 1 round
do 5 rounds and increase the load with each round
don't rush
25 minute cap
dynamic
walks
400m run
WOD
dual kb's
swing to clean
front squat
backwards lunge to dual press while back in the lunge
backwards lunge (other leg) to dual press while back in the lunge
backwards lunge to dual press while back in the lunge
backwards lunge (other leg) to dual press while back in the lunge
do each rep 1 time as you go through the series
do the series 7 times
this equals 1 round
do 5 rounds and increase the load with each round
don't rush
25 minute cap
Tuesday, March 8, 2011
Monday, March 7, 2011
KETTLEBELL WOD 3.7.11
warmup:
dynamic
walks
400m run
WOD 1
8 minute amrap
15 american swings
12 box jumps
9 in & outs (in honour of theodore donald kerabatsos)
w 16
m 24
WOD 2
1-2-3-4-5-4-3-2-1 ladder
ring pulls
dual kb snatch
go slow
go heavy
12 minute cap
(example: do 1 ring pull, do 1 dual snatch; 2 pulls, 2 snatch...and so on up to 5 and then back down the ladder to 1 rep of each movement)
dynamic
walks
400m run
WOD 1
8 minute amrap
15 american swings
12 box jumps
9 in & outs (in honour of theodore donald kerabatsos)
w 16
m 24
WOD 2
1-2-3-4-5-4-3-2-1 ladder
ring pulls
dual kb snatch
go slow
go heavy
12 minute cap
(example: do 1 ring pull, do 1 dual snatch; 2 pulls, 2 snatch...and so on up to 5 and then back down the ladder to 1 rep of each movement)
Sunday, March 6, 2011
Friday, March 4, 2011
KETTLEBELL WOD 3.4.11
warmup:
dynamic
walks
WOD
25 minute amrap
250m run
10 toe to bar
10 single bell front squats
10 pullups
10 russian swings
W 24
M 32
dynamic
walks
WOD
25 minute amrap
250m run
10 toe to bar
10 single bell front squats
10 pullups
10 russian swings
W 24
M 32
Thursday, March 3, 2011
Wednesday, March 2, 2011
KETTLEBELL WOD 3.2.11
warmup:
dynamic
kb walks
WOD 1
1 minute tabata of american swings
1 minute of running with your bell
4 rounds
(example: swing for 20 seconds, rest for 10, swing for 20 seconds, rest for 10;
then run with your bell for 1 minute; then start over with swings...)
WOD 2:
7 sumo deadlift high pull
7 pushups (feet on the bell)
7 toe to bar
7 rounds
dynamic
kb walks
WOD 1
1 minute tabata of american swings
1 minute of running with your bell
4 rounds
(example: swing for 20 seconds, rest for 10, swing for 20 seconds, rest for 10;
then run with your bell for 1 minute; then start over with swings...)
WOD 2:
7 sumo deadlift high pull
7 pushups (feet on the bell)
7 toe to bar
7 rounds