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Friday, July 22, 2011

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
at

3 comments:

  1. R. Burns MillerJuly 22, 2011 at 2:17 PM

    warmup: started with 16's
    and ended up with 24's for presses
    and 32 for the squat.

    wod: 16's. no burpees,
    although have no idea how many "rounds."

    ReplyDelete
  2. monicaJuly 22, 2011 at 5:11 PM

    Warm up- started with 12k on the press and 16 k on the squats. Fished with 16 k on presses and 24 on the squat. Started with green band on the pull ups and ended on the red band!

    WOD: 12k/ 3 burpees. Lost count after 7 rounds.

    ReplyDelete
  3. CarreyBJuly 23, 2011 at 12:55 PM

    WU - started with 14k, ended with 24k, blue band on pull-ups

    WOD - 14k, did front squats because of hands, 5 burpees - no idea on rounds - shed a few tears

    ReplyDelete