KETTLEBELL UNDERGROUND FREE WOD 12.29.11

warmup:

dynamic
800m run


WOD 1:

8 reps @ 4 sets UNBROKEN of:

bottoms up clean right
bottoms up clean left
hang clean right
hang clean left

then 4 reps @ 4 sets UNBROKEN of:

hang clean right
hang clean left
push press/jerk right
push press/jerk left


WOD 2:

3 minute clean and push press/jerk
dual bells
rest in the rack; bells should not touch the ground


WOD 3:

team wod
1 minute of work at each station
30 seconds of rest/transition
2 times through

stone carry
200m run
farmer's walk
tire flips

KETTLEBELL UNDERGROUND FREE WOD 12.29.11

warmup:

dynamic
650m run


WOD 1:

SDLHP
up the ladder down the ladder

weight/reps

12k/14
14k/12
16k/10
20k/8
24k/6
32k/4
48k/2

nft


WOD 2:

TGU's

3
2
1

move up in weight to reach your 1 rep max

nft


WOD 3:

americans
dolphin burpees

20/1
18/2
16/3
14/4
12/5
10/6
8/7
6/8
4/9
2/10

KETTLEBELL UNDERGROUND FREE WOD 12.28.11

warmup:

dynamic
800m run


WOD 1:

americans
sa r
sa l
h2h

8 reps for 3 sets
move up in weight to
4 reps for 4 sets
UNBROKEN sets

w: 12/16
m: 16/24


WOD 2:

8 minute amrap

5 front squats
7 russians
9 pushups

w: 16
m: 24


WOD 3:

team wod

SUICIDE BY FARMER'S WALK

w: 16's
m: 24's

KETTLEBELL UNDERGROUND WOD 12.16.11

warmup:

dynamic

6-5-4-3-2-1
kb wall ball and burpees


WOD 1:


partner wod

7 americans
3 burpees

and

200m run

9 minute amrap

w 16
m 24


WOD 2:

9-7-5-3-1

kb lunge with pass
kb pushups
kb situps

w 16
m 24


WOD 3:

30 UNBROKEN russians
rest in between sets as needed
only unbroken sets count

9 minute amrap

w 24
m 32

KETTLEBELL UNDERGROUND WOD 12.14.11

warmup:

dynamic

25 russians
15 sa swings, each arm
x2


WOD 1:

dual kb clean every 4 seconds for 1 minute.
hold in the rack.
1 minute rest.
dual kb clean every 6 seconds for 1 minute.
hold in the rack.
1 minute rest.
dual kb clean every 8 seconds for 1 minute.
hold in the rack.


WOD 2:

10 burpee pullups
10 dual kb alt strict press
10 dual russians
200m run

5 rounds
19 minute cap

KETTLEBELL UNDERGROUND WOD 12.12.11

warmup:

bell walks
bell lunges
staggered pushups
bear crawls
spidermans
burpee broad jumps


WOD 1

dual kb floor press
2 presses every 30 seconds for 5 minutes
total of 20 reps


WOD 2

8 minute tabata

russians
sledge hammers

HOLIDAY CHEER

KETTLEBELL UNDERGROUND WOD 12.9.11

warmup:

dynamic
wheel barrows
piggy backs
bell pushups
bell russian twists
bell situps

bell toe jumps 10x5
bell sprawl to high pull 5-4-3-2-1


WOD 1

snatch every 4 seconds for 1 minute.
rest in the overhead position.
15 reps. 1 minute on the right, 1 minute on the left.
1 minute rest.
snatch every 6 seconds for 1 minute.
rest in the overhead position.
10 reps. 1 minute on the right, 1 minute on the left.
1 minute rest.
snatch every 8 seconds for 1 minute.
rest in the overhead position.
7 reps. 1 minute on the right, 1 minute on the left.

w 16
m 24


WOD 2:

8 minute amrap

UNBROKEN sets of 25 american swings.
put the bell down and rest as needed in between sets,
but you must hit 25 unbroken reps for those reps to count.
score is your total reps.

w 16
m 24


Bonus WOD:

bell crush for 20 seconds.
20 seconds rest. move up in load.
x3

bell crush in the squat position for 15 seconds.
20 seconds rest. maintain same load.
x3

KETTLEBELL UNDERGROUND WOD 12.7.11

warmup:

dynamic
bell walks

8 horn squats
8 deadlifts
8 americans
x3

650m run


WOD

air squats: 80-64-50-32-16-8
russians: 40-32-25-16-8--4
jumping pullups: 20-16-12-8--4--2

w 16
m 24

20 minute cap

KETTLEBELL UNDERGROUND WOD 12.5.11

warmup:

dynamic

10 kneeling squat jumps
15 americans
x3


WOD 1:

1-2-3-4-5-5-4-3-2-1

sprawl to clean from the ground.
sprawl reps are always 1, while the
cleans go up and then down the ladder.
each arm.

w 16
m 24


WOD 2:

stone circle
dead lifts and ground to shoulder

KETTLEBELL UNDERGROUND WOD 12.2.11

warmup:

dynamic

25 kb dl
25 russians
15 sa swings, each arm
x2



WOD 1:

30 dual kb clean and bottom's up press


WOD 2:

dual kb for:

8 dumo dl
6 swing to high pull
4 snatch

5 rounds
try to only put the bells down between rounds
move up in weight if you can


WOD 3:

10 kb oh situps (total)
max time l sit from the bar

5 rounds