Name That WOD!

Top time of the day (as RX'd) gets to name our newest benchmark!! Who is it gonna be!!!

50 OH Swing
40 Snatch
30 Clean and Press
20 Lunge W/ Pass
10 Burpee
400m run

down then back up

only do 400m once then back to burpees, for snatch and C&P- divide reps into each arm)

M24
W16

KETTLEBELL WOD 7.25.11

warmup:

30 russians
15 sa high pull, r/l
10 horn squats
50 americans

2 rounds or 7 minutes

w12
m16



WOD 1:

partner wod

35 power russians (partner pushes bell down)
1 minute row for max calories

one partner does the round, then the next person goes

13 minute amrap
team with most swings plus calories wins

w16
m24


WOD 2:

15 med ball wall balls
15 snatch (total)

3 rounds

w 14#/16k
m 20#/24k

KETTLEBELL WOD 7.22.11

warmup WOD:

dual kb floor press
pullups
horn squat

10-8-6-5-4-3-2-1

move up in weight to finish heavy


WOD:

dual kb clean to squat to
alternating strict press

do not put the bells down.
if you do you owe a burpee for every
time they hit the floor at the end of the wod.

5 minute amrap

w12
m16

7/19/11

2-4-6-8-10-8-6-4-2

D. Burpee
Snatch L/R
Swing (H.A.P)
Thruster L/R

7/14/11

21-15-9
1 arm thruster
SDHP
200m run (end of each round)

-----------

10 Bell push-up crossover
10 Power Swing
10 DeadLift
AMRAP6

Drops

Hand to hand or H2H drills are a skill. A constant practice of fundamental kettlebell drills like, swing to release, H2H swing, and around the body pass with figure eight. Will build the foundation for more aggressive skills and drills. Two hand flips, single hand, and alternating rotation with tapping drills, tap the bell with either hand as it rotates vertical or horizontal. Are next level when working with H2H skills. Since repetition is the mother of all things u must practice. And dropping the kettlebell will be part of that. Remember quick feet are happy feet.

KETTLEBELL WOD 7.11.11

warmup:

3 tgu light
3 tgu medium
3 tgu heavy

15 russians light
20 russians medium
25 russians heavy

2 rounds


WOD 1

dual bell sumo deadlift for 45 seconds
15 seconds rest
box jump for 45 seconds
15 seconds rest

3 rounds

w16k, 20"
m24k, 24"


WOD 2

7 minute amrap

100 foot dual bell farmer's walk
100m run

w16
m24

KETTLEBELL WOD 7.8.11

warmup:

50 ft walk kb overhead r/l
50 ft walking lunge
3 close-grip pushups
3 v pushups
3 fingers-in pushups
15 kb goblet squats

2 rounds


warmup WOD:

2 presses
4 jerks
6 thrusters

3 rounds
move up in weight each round


WOD

3 dual kb deadlifts
5 dual kb cleans
7 dual kb jerks

5 rounds

KETTLEBELL WOD 7.6.11

warmup:

4 mix pushups
4 diamomd pushups
4 v pushups
10 sprawl to sdlhp
20 jumping squats

2 rounds


WOD

100 ft walk dual bells in the rack
100 ft walk dual bells overhead
100 ft walking lunge no bells
50 dual bell push press
400m run

100 ft walk dual bells in the rack
100 ft walk dual bells overhead
100 ft walking lunge no bells
50 dual bell deadlift
400m run

100 ft walk dual bells in the rack
100 ft walk dual bells overhead
100 ft walking lunge no bells
50 dual bell clean
400m run

25 minute cap

w12
m16

7/5/11

KETTLEBELLS GONE BAD

SDHP
Box Jump
P. Press
Row (calories)
Wall Ball

Perform max reps at each station for 1min, immediate transition to next station. Rest for 1min after all 5 stations have been performed. Repeat for 2 more rounds. Total all reps/calories for total score.

M32,24
W24,15


F.Y.I- The "real" FGB6 is goes down on Sept. 17th so get ready now!!!!

KETTLEBELL WOD 7.1.1

WOD 1

(A)
12 single arm swings, r/l
24 russians
12 single arm weighted situps, r/l
(B)
12 single arm release/catch
24 2 hand release/catch
12 kb wall ball
(C)
24 h2h
24 2 handed flip

3 rounds
15 minute cap
try not to set the bell down for each set
move up in weight each round


WOD 2

1 minute of work at each station
then rotate to the next station.
10 minutes total.

partner rope war
weighted backwards sled pull
walking in/out rope undulations
rope undulations to the knees and up
dual kb overhead walk