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Monday, May 16, 2011

KETTLEBELL WOD: THE DAY AFTER


WOD 1

(A)

10 two handed power cleans
3 mix pushups, 3 v pushups, 3 dive pushups

2 rounds
move up in weight for the second round
at your own pace

(B)

3 second arm bar right
3 second arm bar left
3 turkish get-ups (total)

3 rounds
at your own pace


WOD 2

Tabata mash-up

american swing
backwards lunge (no bell)
russian twist (with bell)
seated 2 handed bell press

full 16 minutes

w 12
m 16
at

3 comments:

  1. R. Burns MillerMay 16, 2011 at 4:02 PM

    20 and 24 for cleans
    20 for arm bars and getups
    16 for tabata mash

    perfect wod for my recovery
    watching the challenge :-)

    ReplyDelete
  2. Christine M.May 16, 2011 at 5:02 PM

    16k cleans
    12k/10k for arm bars and getups
    12k/10k for tabata mash

    Nice mellow day. :)

    ReplyDelete
  3. monicaMay 16, 2011 at 9:10 PM

    14k/16k cleans
    12k arm bars and getups
    12k tabata mash

    ReplyDelete