Friday, December 16, 2011

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

2 comments:

  1. 1: 24 count with brad
    2: 4.24, 24/16
    3: 5

    ReplyDelete
  2. Did wod 1 without a partner: 4rds rx
    Wod 2: 7:35 rx

    ReplyDelete