KETTLEBELL WOD 6.29.11

warmup WOD:

600m run
6 tgu right
400m run
6 tgu left
200m run


WOD 1:

21-15-9

kb squat clean
pushups
single arm weighted situp

12 minute cap

w16
m24


WOD 2:

5-10-15-20-15-10-5

single arm swings (each side)
followed by american swings.
30 secs rest between sets.

example:
5 sa swings left, 5 sa swings right, 5 americans using the 32k.
30 secs rest.
10 left, 10 right, 10 americans using the 24k.
rest.
15, 15, 15 using the 20k.
rest.
20, 20, 20 using the 16k.
rest.
then back down the ladder ending with
5, 5, 5 using the 32k.

10 minute cap.