Friday, September 2, 2011

KETTLEBELL UNDERGROUND WOD 9.2.11

warmup:

600m run

--------

6 over/under
6 kb wall ball
50 rope undulations: dual/alt
x2


turkish get-ups

3-2-1 (total reps)
increase load, but don't max out


WOD 1:

snatch and hold overhead for 4 seconds, repeat, repeat...
go for one minute on one arm, then one minute on the other
take 1 minute rest.
then increase load and snatch and hold overhead for 6 seconds...
one minute for one arm, then one minute for the other arm
one minute rest
increase load and do the same thing but this time hold for 8 seconds

w: 12, 14, 16
m: 16, 20, 24


WOD 2:

8 minute amrap

5 kb sdlhp
5 ring dips

w 24
m 32

2 comments:

  1. 1: rx, but was failing to hold at the end
    2: 6.5, rx

    ReplyDelete
  2. 1: RX but had to switch to clean and jerks toward the end of the last two rounds.
    2: 11rds had to do pushups for ring dips

    ReplyDelete