Monday, November 14, 2011

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

3 comments:

  1. 2.5 rounds
    20's for presses
    16 for situps

    ReplyDelete
  2. 2.25 rds
    14k push press
    12k sit ups

    ReplyDelete
  3. 2 rounds plus sandbag run. 16's for everything.

    ReplyDelete