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

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3 comments:

  1. monicaMarch 9, 2011 at 4:11 PM

    2rds 10k
    2rds 12k
    1rd 14k

    ReplyDelete
  2. Lori BMarch 10, 2011 at 8:48 AM

    Wod 1
    10:32 / 25lbs
    50,40,30,20,10
    Russian Swings
    200 meter run in between

    Wod 2
    I min. each arm
    Push Jerk
    Snatches

    Extra Credit / Challenge Work
    DU's & Green Band Pullups

    ReplyDelete
  3. CarreyBMarch 11, 2011 at 12:15 PM

    2 rds 12k
    2 rds 14k
    1 rd 16k

    This was a really hard one (as you can see from the video where I'm trying to catch my breath.) I think I should have started a little lower for that first one.

    ReplyDelete

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