3/31/11

21-15-9

Fig 8
OH Swing
P. Press
ATW
Clean (Ground)

lap

KETTLEBELL WOD 3.30.11

warmup:

dynamic
400m run


WOD 1

h2h skill set, all movements for 30 secs

2h catch release
2h to 1h catch release
h2h catch release
30 secs rest
2h flip to catch bell (half of kb wall ball)
1h flip to shoulder to catch with opposite h to flip to shoulder
30 secs rest
figure 8 release catch
figure 8 flip to shoulder

2 rounds


WOD 2

partner wod

45 secs rope undulations, each person does 15 reps then partner goes
45 secs power swings, each person does 15 swings then partner goes

3 rounds

3/29/11

200m

1) Clean
2) OH Swing x20
3) Snatch

AMRAP20

run 200m then do task 1, run 200m do task 2, ect..

KETTLEBELL WOD 3.28.11

warmup:

dynamic
400m run


WOD 1

7 pushups
7 sdlhp
shuttle run
15 med ball overhead throws

7 rounds

w 24
m 32


WOD 2

15-12-9

pullups
kb front squat
russian swing

w 24
m 32

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KETTLEBELL WOD 3.25.11

warmup:

dynamic
walks

WOD 1

dual kb swing to high pull

5x3


WOD 2

partner wod

25 (total) overhead med ball throws
5/5 half turkish getups

3 rounds


WOD 3

partner wod

80m resistance sprint
60 pushups

2 rounds each person

3/24/11

50-30-20

OH SWings
Hang Clean (divide reps into each arm)
R. Swings
P. Press (divide reps

M24
W16