Wednesday, December 14, 2011

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

3 comments:

  1. 1: 12k should have challenged with the 14's
    2: 3rds plus 2 bpu's 12k press, 14k swings

    ReplyDelete
  2. 1 - 16k
    2 - 3rds + bpu's + 2 press, 16k

    ReplyDelete