KETTLEBELL UNDERGROUND WOD 10.31.11

warmup:

dynamic
lots of different dynamic


WOD:

sa kb clean from the ground
alternating hands
1 minute of work

1 minute rest

1 minute clean from the swing, left
1 minute clean from the swing, right

1 minute rest

dual kb clean from the swing
work for 2 minutes
rest in the rack
if the bells touch the ground that's
3 burpees for every time to be done during
your next rest

1 minute rest

dual kb clean from the swing
1 minute of work
must get 15 reps, if not then
that's 7 burpees for every rep you were shy


EXTRA CREDIT

stone lifting

KETTLEBELL UNDERGROUND WOD 10.28.11

warmup:

200m run
15 kb oh situps, r/l
x2

3 tgu's
12 in & outs
x2


WOD

21-15-9

snatch r/l
pullups

w 16
m 24

KETTLEBELL UNDERGROUND WOD 10.24.11

warmup:

kb overhead walk
kb overhead lunge
walking h2h
lateral swings

3 wall walks
200m run
x2

3-2-1 tgu's
go up in weight


WOD 1:

3x3

dual bell

strict press
push press
push jerk

nft


WOD 2:

6r/6l alt press
12 burpess
30 air squats

3 rounds

KETTLEBELL UNDERGROUND WOD 10.21.11

warm up:

200m run

5 sa deadlifts, r/l
10 horn squats
15 americans
x3

200m run


WOD 1:

3 hang clean to front squat, r/l
5 rounds
take a lil rest in between rounds
go heavy


WOD 2:

8 minute amrap

12 dual kb sumo deadlift
6 plyo pushups

KETTLEBELL UNDERGORUND WOD 10.19.11

warmup:

50m kb overhead walk, r/l
50m kb oh lunge, 25m r/25m l
25 kb wall ball
30 kb h2h

tgu's
3-2-1, total
go up in weight

7 sa swings
7 sa catch release
7 snatch

r/l


WOD

200m run
snatch: 30-20-10
200m run
horn squat: 30-20-10
200m run
med ball wall ball: 30-20-10

800m run to finish

w 12
m 16

KETTLEBELL UNDERGROUND WOD 10.17.11

warmup:

squats
pushups
rotations
mountain climbers
lateral lunges
spider lunges
rabbit jumps
rolling broad jumps
inverted burpees

12 two handed kb power clean
100 ft bear crawl
x2

800m run


WOD

3 wall walks
9 sdlhp
12 american swings

5 rounds

w 24k
m 32k

KETTLEBELL UNDERGROUND WOD 10.14.11

warmup:

ropes
lunges
run
dynamic


WOD 1:

partner wod

run 300m
one person carries a box, the other carries a bell
set the box down and each do 12 step ups with bell

run back 300m and then switch who carries the bell/box
run another 300m and each do your bell step ups
then run back the last 300m and call time!

w 16
m 24

--------

WOD 2:

1 minute max effort at each station
90 seconds of rest between stations

american swings
pushups
sandbag ground to overhead
toe to bar

w 16
m 24

----------

EXTRA CREDIT

one minute max effort snatch!
and if you're really loco then do another minute...

KETTLEBELL UNDERGROUND WOD 10.12.11

warmup:

200m run
2 wall walks
x2

-----

kb walks

single bell oh, r/l
sb in the rack lunge, r/l
dual bell oh
dual bell lunge

-----

dual kb getups

3, rest
2, rest
1

------


WOD

15 sa swings, r/l
800m run
15 sa swing to high pull, r/l
800m run
15 snatch, r/l

w 16
m 24

KETTLEBELL UNDERGROUND WOD 10.10.11

warmup:

dynamic


WOD 1:

dual swing x1
dual clean x2
dual squat x3

5 rounds
as heavy as you can


WOD 2:

kettlebell grace
ground to overhead with single bell
30 reps
must switch hands every rep