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