Monday, February 6, 2012

KETTLEBELL UNDERGROUND WOD 2.6.12

warmup:

dynamic
200m run

5-3-1

sldl l/r
romanian dl


WOD 1

americans
sa swings, left
sa swings, right
2 hand catch release

8 reps of each
5 sets
unbroken sets

and then increase load for the same set
of movements but at

5 reps of each
for 5 sets
again, no unbroken sets

m: 16/24

nft, 15 min cap


WOD 2:

9 minute amrap

7 swing to high pull (two hands)
5 box jump
30 ft yoke walk

m: 32k, 24", 175# and 215#
alternate light/heavy yokes with each round

2 comments:

  1. 1 rx, 2 rx 8 rnds, bruised neck from the yoke walk, but not complaining.

    ReplyDelete