Friday, July 1, 2011

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

2 comments:

  1. good fun friday wods

    just shy of 2 rounds on wod 1
    16, then 20

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  2. made it through 20 - 2-handed catch and release on 2nd round

    16,then 20k

    Might have been a bit ambitious, but trying to make 20k the go to bell.

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