KETTLEBELL WOD 4.22.11

warmup:

dyanmic
400m run with bell


WOD 1

overhead kettlebell squat
2 right/2 left
5 rounds


WOD 2

partner wod

10 swings
2 shuttle runs
10 pushups

6 minute amrap

w 16
m 24

4/22/11

5min Snatch

5min Clean and Jerk

50-30-20

R. Swing
Tuck Jumps

KETTLEBELL WOD 4.20.11

warmup:

dyanamic
3 arm bar/get-up each side


WOD

75 push press/jerk
400m run
75 kb situp
400m run
75 russians
400m run
75 two handed clean to press

w 12
m 16

4/19/11

Bottoms up Clean and Press 10/10
DeadLift (heavy) 10
R. Swing (heavy) 10
200m run

AMRAP15

KETTLEBELL WOD 4.18.11

warmup:

dynamic
400m run


WOD 1

30 kb wall ball
250m run
25 kb wall ball
400m run
20 kb wall ball
600m run

w 12
m 16


WOD 2

9 dual kb situps
7 dual kb push press
5 dual kb bent over row

3 rounds

4/14/11

30 Turkish Get-Ups for time

m24
w16

KETTLEBELL WOD 4.13.11

WOD 1

30 heavy russians
400m run
30 ring pushups
400m run
30 one arm high pulls: all right, all left


WOD 2

1 minute work, kb hold: overhead, rack
15 secs rest
1 minute ring complex: up, down, in, out
15 secs rest
1 minute one legged dl
15 secs rest

2 rounds

4/12/11

#1

Bell Sqt
Bicycles
R. Swing
30,20,10

#2

21-15-9

Swinging High Pull
Table Top
OH Swing

3#

20 DeadLift
200m Run

AMRAP8

KETTLEBELL WOD 4.11.11

WOD 1

5 minute long cycle clean & jerk
switch hands as often as needed
once the bell hits the ground you're done

w 16
m 24


WOD 2

25 american swings
15 deadlifts
200m run with bell
15 deadlifts
25 russian swings

2 rounds

w 16
m 24

KETTLEBELL WOD 4.8.11

25 sprawl to high pull
250m run with bell
12 snatch
15 box jump
50 foot walking lunge with bell
400m run no bell
12 snatch
15 box jump
50 foot walking lunge with bell
250m run with bell
25 sprawl to high pull

4/7/11

#1


15 sdhp
30 mtn. climber
30 med ball slam
x3

m24
w16

-----------

#2

20 r. swing
20 sit-up
10/10 thruster

m32,24
w24,16

Shirts are in!!

$20 each. First come first serve..

KETTLEBELL WOD 4.6.11

warmup:

dynamic
walks


WOD 1

partner wod

10 oh medball throws
shuttle run
10 american swings

5 rounds each

w 16k
m 24k


WOD 2

30 russian swings
20 pushups
10 sprawls

3 rounds

w 24k
m 32k

KETTLEBELL WOD 4.5.11

WOD

400m run
21 oh swings
21 box jumps

3 rounds

w 16k 20"
m 24k 24"

KETTLEBELL WOD 4.4.11

warmup:

dynamic
walks

WOD 1

30 situps
20 russian twists with bell
10 seated bell presses
repeat
then a 400m run

2 rounds


WOD 2

9 dual kb clean & jerk
3 tire flips

9 minute amrap

April Fool's WOD

together these people dwindled away:

1000 OH Swing
500 Dolphin Burpees
250 Ab Mat Sit-ups