Friday, November 18, 2011

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

2 comments:

  1. 16, 20 and 24 for the complex
    although didn't finish my round of 3's
    on the last set (TIME)

    150 reps
    plyo
    32"
    24 and 32

    ReplyDelete
  2. 12,14,16 for complex
    Counted total rounds completed for wod2: did 7 total rds rx

    ReplyDelete