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Thursday, July 30, 2009

KETTLEBELL WOD 7 30

15 MIN AMRAP

12 Kettlebell Cleans (from the ground)
200m run
12 Kettlebell Snatch to overhead squat

Wednesday, July 29, 2009

KETTLEBELL WOD 7 29

10 MINs up the ladder
Turkish GetUps/PullUps

start ladder : 1 to 3 ex: 1 turkish getup 3 pullups,
2 t up 6 pullups, 3 t up 9 pullup .....

next 10MINs down the ladder.
finish 1 to 3

Tuesday, July 28, 2009

KETTLEBELL WOD 7 28


With a running clock: 20MIN

3MINs work

7 Dual Kettlebell Push Jerk
5 Dual Kettlebell cleans
3 Kettlebell Front Squat

2MINs work
Jump Rope

4ROUNDS

Monday, July 27, 2009

KETTLEBELL WOD 7 27


7 Rounds

3 Handstand PushUps
9 Dual Kettlebell Russian Swings
100m run

men 24kg
women 16kg

Friday, July 24, 2009

KETTLEBELL WOD 7 24

3 Rounds

400m Row
30 Clean & Press ( from the ground)
15 Box Jump

Thursday, July 23, 2009

kETTLEBELL WOD 7 23

4 Rounds
45 sec of work
15 sec of rest

Snatch

In and Outs

American Swing

Goal: Swing as BIG a bell as u can.

Wednesday, July 22, 2009

KETTLEBELL WOD 7 22


400m run
25 American swing
25 Ring Dips
25 Walking lunge
25 Ring Dips
25 American swing
400m run

Tuesday, July 21, 2009

KETTLEBELL WOD 7 21


15 Kettlebell Wallball with squat
16 Backwards lunge with pass
20 H2H

4 Rounds
men 24kg
women 16kg

Monday, July 20, 2009

KETTLEBELL WOD 7 20


AMRAP 10MINs

7 Swing to high pull (catch bell at shoulder)
5 Snatch R5/L5
7 Power Swings

Friday, July 17, 2009

KETTLEBELL WOD 7 17

800m run

44 American Swing
22 Russian Swing
11 Burbees

800m run

Russian Swing go big

Thursday, July 16, 2009

kETTLEBELL WOD 7 016


8 Rounds

20yrd-40yrd-20yrd
1 shutle run (a to b, b to a, a to c, c to a, a to b, b to a)
8 Russian Swings
16 PushUps


men 32kg
women 20kg

Wednesday, July 15, 2009

KETTLEBELL WOD 7 15


10 Box jumps
15 Kettlebell Snatch (total R/L)

10 Rounds

Men 24kg
Women 16kg

Tuesday, July 14, 2009

KETTLEBELL WOD 7 014


HELEN

400m run
21 American Swings
12 Pullups

3 RDS

Monday, July 13, 2009

7/14/9 5000lbs and a mile


Lift 5,000lbs of (kettlebell) weight over head while carrying your bell on a mile jog (4X400meter sprints.)
Weight of bell determines number of lifts-
i.e. 16kg= 143 totals lifts, 24kg= 94 total lifts, ect..

Thursday, July 9, 2009

KETTLEBELL WOD 7 09

WOD @5PM and 6PM
20 MIN AMRAP

3 Turkish get ups
5 Snatch
8 American Swings
all reps are total R/L

men 24kg
women 16kg

Wednesday, July 8, 2009

kETTLEBELL WOD 7 08


A running Grace. @12:15pm
3 Rounds
10 Dual kettlebell squat clean and press
400m run

Monday, July 6, 2009

KETTLEBELL WOD 7 06


5 ROUNDS

10 Deck situps
15 American swings
200m run

men 24kg
women 16kg

Wednesday, July 1, 2009

kETTLEBELL WOD 7 01


7 ROUNDS

3 Handstand pushups
5 Burbees
7 Dual Kettlebell Snatch


men 16 kg
women 10 kg