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Wednesday, November 30, 2011

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
at

3 comments:

  1. R. Burns MillerNovember 30, 2011 at 2:11 PM

    got all 9/9

    1: 16/24/28

    2: 2.75 rounds, 24

    ReplyDelete
  2. CesarNovember 30, 2011 at 4:01 PM

    Completed the 7th round and didn't finish the 8th & 9th.

    1: Lost count
    2: 2.5 rounds starting with a 16k then a 20k

    ReplyDelete
  3. monicaNovember 30, 2011 at 4:30 PM

    Failed at 7
    1: 21 reps at 12k, 13 reps at 16k, 10 reps at 16k
    2: 2.5 rds 14k

    ReplyDelete