Friday, September 9, 2011



10 kb horn squat
5 single leg dead lift, both legs
10 pushups (5 close, 5 explosive)
25 h2h

3, 2, 1 tgu's
total reps

WOD 1:

kettlebell complex

5 single arm swing to high pull
3 snatch to thruster

do all on one arm, then the other
this equals 1 round
5 rounds, approx 90 secs rest in between rounds
go up in weight each round
nft, 15 minute cap

WOD 2:

partner wod


dual kb hold in the rack position

do one burpee every time you or your partner comes off the bar
or the bells touch the ground

w 16
m 24

15 minute cap

ex: monica holds two 16k bells in the rack position, while cassie does 10 pullups.
when cassie is done with her pullups then monica hands her the bells and cassie
gets them in the rack position while monica does her 10 pullups. they hand over bells, do 9-9, 8-8 etc...don't forget to do your penalty burpees.


  1. complex: 16, 20, 24, 28, 32
    although the 32 was hit and miss

    approx 13 mins on wod 2 with randal
    several burpees

  2. complex - 14,16,20,20,24k

    capped out on WOD 2 with Sam - only made it to 6 - first 2 rounds done with 20k because we couldn't find 2-16ks - lots of burpees

  3. Complex- 12, 14, 14, 16, 16k

    Cassie and I got to 3's but did quite a few burpees. I used a blue band for pull ups and Cas did RX.