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!