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)

6 comments:

  1. 1: 4.333 rounds; wizard; 24 inches
    2: 2 fvrs

    ReplyDelete
  2. wod 1 - 4.333 rounds 24k I did the 30 inch box on 1 rnd the 24 on the other 2.
    wod 2 - 2 16K

    ReplyDelete
  3. Or maybe it was 20 and 24 inch box jumps.

    ReplyDelete
  4. 1: 4rds+4box jumps 16k
    2: 12k

    ReplyDelete
  5. 4 rounds + 4 swings 16k
    12k/14k

    ReplyDelete
  6. Wod 1
    25 lbs 20" Box
    2 rnds + 15 swings
    Dolphin Burpees...again...ugh!

    Wod 2
    6:something
    25 lbs
    Forget what they are called but you hold position w/ your legs bent on the parallettes.

    ReplyDelete