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Wednesday, May 11, 2011

KETTLEBELL WOD 5.11.11

WOD 1

partner med ball mash-up

5 oh throws
5 chest pass
5 oh throws
5 russian twists r/l
5 oh throws

50 foot running chest pass
50 foot running oh throws

2 times through each

then

100 russian swings (medium weight)


WOD 2

9-7-5

turkish
burpee toe to bar


WOD 3

ropes: 30 dual undulations, 30 single undulations
bar climb down and back (DON'T FALL IN THE ALLIGATOR PIT)
sled pulls. seated, standing. 2x

7 minute amrap
at

5 comments:

  1. R. Burns MillerMay 11, 2011 at 2:34 PM

    worked with randy, 20

    8.21, 20

    3?
    traffic jam at the sleds

    ReplyDelete
  2. RandyGMay 11, 2011 at 2:54 PM

    WOD 1 - was good, glad I had a partner that could remember the routine :)
    WOD 2 - 16K 11:22
    WOD 3 - not so much, bar climb gave me grief with shoulder pain.

    ReplyDelete
  3. monicaMay 11, 2011 at 4:47 PM

    WOD 1: Nice med-ball work. Like Randy, I couldn't remember the routine :)
    WOD 2: 12:?? 12k
    WOD 3: 2 total rounds and ropes. Actually made it once down the entire pull up bar!

    ReplyDelete
  4. CarreyBMay 12, 2011 at 11:11 AM

    WOD 1 - worked with Coach Chris - 20k on swings

    WOD 2 - 11:05 with 14k

    WOD 3 - 2 total rounds with extra rope and bar climb - new KB stigmata for Sunday's challenge

    ReplyDelete
  5. CarreyBMay 18, 2011 at 6:37 PM

    Partnered with Chris - 20k on russians

    14k for turkish

    WOD 3 was really fun!

    ReplyDelete