Tuesday, February 21, 2012

Kettlebell WOD 2/20/12




Kbell Wod 1:
On the minute every minute for 10 minutes.
Complete a 1 rep pull up at the heaviest weight possible.

Kbell Wod 2:
Single arm kettlebellclean. Working the rack position 8 and 6 second holds.
Complete a clean every 8 seconds for 1 min. Rest in the rack position between reps.
1 min on the right. use H2H. 1 min on the left. Rest 1 min.
Repeat at 6 second holds right and left.


Test Wod:
3 minute AMRAP dual kettlebell clean
M:16kg x 2
W:12kg x 2


3 comments:

  1. WOD 1 - 30#

    WOD 2 - 16k, 20k

    WOD 3 - 16k, 49

    ReplyDelete
  2. WOD 1 - 35#
    WOD 2 - 20k, 24k
    WOD 3 - 16k, 41

    ReplyDelete
  3. WOD 1 - 45#

    WOD 2 - 20k, 24k

    WOD3 - 16k x2, 34 reps

    ReplyDelete