KETTLEBELL UNDERGROUND WOD 11.30.11

warmup:

dynamic

45 secs to complete 1 american swing
and 1 burpee...45 secs to complete 2
american swings and 2 burpees...up until
9 swings and 9 burpees. clock keeps running.


WOD 1:

1 minute single bell clean and jerk, each arm
1 minute rest

3 rounds

move up in weight each round


WOD 2:

3 wall walks
3 tgu's
3 spider man walks on the parallets
1 150m prowler run

15 minute amrap

KETTLEBELL UNDERGORUND WOD 11.28.11

warmup:

dynamic
bell walks

lateral band walks
lateral walking swings
200m run
x2


WOD 1:

work to 3 rep max for dual bell front squat
by doing 9-7-5 as a precursor

do the same for single arm bottom's up press


WOD 2:

tabata

3 rounds

stone to shoulder
burpee
stone deadlift

score is total reps

KETTLEBELL UNDERGROUND WOD 11.21.11

warmup:

partner medball work

10 chest passes
10 overhead throws
10 forward rotations, each side
10 backwards rotations, each side
20 overhead throws from the ground
10 explosions

2 rounds


WOD:

650m run
15 burpees
35 russians
250m run
15 burpees
35 russians
650m run

2 rounds

35 minute cap

w 32k
m 48k

KETTLEBELL UNDERGROUND WOD 11.18.11

warmup:

dynamic


WOD 1:

kettlebell complex

power clean
front squat
swing to clean
snatch
thruster

1 rep through all the movements
2 reps...
3 reps...

all with one arm, then the other arm
this equals 1 round
3 rounds total
move up in weight each round


WOD 2:

3 box jumps/push ups
6 american swings
9 air squats

amrap for 2 minutes
rest for 1 minute
4 rounds total
your score is your total reps

KETTLEBELL UNDERGROUND WOD 11.16.11

warmup:

dynamic


WOD 1:

partner wod

50 oh medball throws (total)
15 burpee box jumps (total)
40 ohmt
12 bbj
30
9
20
6
10
3


WOD 2:

max pullups
farmer's walk

10 minute amrap

w 24k's
m 32k's


WOD 3:

9 kb snatch (total)
6 in & outs

6 minute amrap

w 16k
m 24k

KETTLEBELL UNDERGROUND WOD 11.14.11

warmup:

kb lunges
back roll broad jumps
bear crawl
rabbit

8 kb deadlifts
8 goblet squats
8 russians
8 single leg dead lifts, each side
8 goblet squats
8 single arm swings, each arm
8 power cleans, each side
8 front squats w/bell in the rack, each side
8 hang cleans, each arm

kb hang clean to lunge:
5/5
4/4
3/3
3/3

go up in weight each set


WOD:

12 minute amrap

12 dual kb push press
seated sled pull
200m sandbag run
12 kb situps

KETTLEBELL UNDERGROUND WOD 11.11.11

WOD

3 stations
3 mins of work at each station
1 min rest between stations
2 rounds

moving stones
kb snatch to gladiator get-down to turkish getup (repeat...)
prowler runs

KETTLEBELL UNDERGROUND WOD 11.9.11

WOD 1:

3 ring dips
4 dual hang cleans
5 dual front squats

10 rounds

20 minute cap


WOD 2:

30 secs work, 30 secs rest
x3 at each station

L sit
dual bell overhead walk
bar hang

KETTLEBELL UNDERGROUND WOD 11.7.11

warmup:

medball mashup
dynamic
tgus/arm bars/gladiator get downs


WOD 1:

dual bells

3 press - 3 push press - 4 push jerks
2 p - 3 pp - 3 pj
1 p - 2 pp - 3 pj

2 rounds

you can only put the bells down in between rounds.
if you put the bells down at any other time you
must perform 5 burpee broad jumps to buy back in.


WOD 2:

200m dual bell farmer's walk
400m run (no bells)
200m dual bell farmer's walk

w 24's
m 32's

KETTLEBELL UNDERGROUND WOD 11.4.11

WOD 1:

30 secs work, 30 secs rest

2 hand catch release
hot potato squat
figure 8
x2

h2h
figure 8 to uppercut
wall ball
x3

-------

600m run

-------


WOD 2:

15 reps of all movements

snatch to lunge
ring rows
jerk
hollow rocks
squat clean

2 rounds

KETTLEBELL UNDERGROUND WOD 11.2.11

warmup:

dynamic
kb walks

3 plyo pushups
3 box jumps
1 tgu
x3


WOD 1

5-4-3-2-1

kb push press, r/l
no more than 30 secs rest between sets
go heavy


WOD 2

5 dual kb sumo deadlift
1-2-3-4-5 pushups/wall walks
5 knee to elbow

5 rounds

w 24's
m 32's

ex.

5 sdl
1 pushup, 1 wall walk, 1 pushup
5 kte

5 sdl
2 pushups, 2 wall walks, 2 pushups
5 kte

and so on...