KETTLEBELL WOD 9/30

"HELEN"

400M RUN
21 AMERICAN SWINGS
12 PULLUPS

3RDS

MEN RX=24KG
WOMEN RX=16KG

KETTLEBELL WOD 9/29

50-40-30-20-10

American Swing
Sit Ups

finish with 800m run

KETTLEBELL WOD 9/28

FRAN

Dual Kettlebell Thusters
Pull Ups

21-15-9

Fight Gone Bad

Great Job to all who put up the fight.
A early morning shot from FGB Long Center Downtown. Kettlebell Central
had a few players in todays wod. Way to rep.

KETTLEBELL WOD 9/25

Tabata Mash Up

20 sec work
10 sec rest

H2H
Figure 8 to Uppercut
Backward lunge w Kettlebell pass
Kettlebell Snatch

KETTLEBELL WOD 9/24

4 Rounds

11 Burpee Situps
21 Dual Kettlebell Cleans
Jump Rope 100 jumps

KETTLEBELL WOD 9/23

5 Rounds

30 Kettlebell Deadlifts
400m run
30 Kettlebell Snatch

27 Birthday Burpees for
Cassie

Happy Birthday!

KETTLEBELL WOD 9/21

150 Russian Kettlebell Swings
100 American Kettlebell Swings
50 Kettlebell Cleans

KETTLEBELL WOD 9/18

1000m row
21-15-9
Dual Kettlebell Snatch
Burbees

KETTLEBELL WOD 9/17

"Double Trouble"


30-20-10
Alt double kettlebell press
Double Kettlebell clean
Double Kettlebell lunge

extra work:
Paralette pratice

KETTLEBELL WOD 9/16

3 Rounds

25 Sprawl to Sumo Deadlift high pull
25 Kettlebell front squat
400m run

KETTLEBELL WOD 9/15

7 Rounds

10 Jumping Pull Ups
10 American Swings
10 Knee to Elbow

Jumping Pull Up: jump from ground to bar
and pull chin over bar.

KETTLEBELL WOD 9/14

25 Kettlebell walking lunges
25 Kettlebell Snatch
800m run
25 Kettlebell walking lunges
25 Kettlebell Snatch

extra work:
Medball clean circle of death 4mins

KETTLEBELL WOD 9/10

5 Rounds

3 Dead to overhead
5 Pullups
15 Power Swings
200m run

KETTLEBELL WOD 9/9

50 American Swings
25R/25L Kettlebell Clean
50 American Swings
25R/25L Kettlebell Push Press

extra work: 100 Lunges for time

KETTLEBELL WOD 9/8

3 Rounds

21 SumoDeadliftHighpull
15 Pushups
9 Backwards lunge w kettlebell pass
21 Jumping Squats

extra work:
7 mins
jumprope/farmers walk 50m

women dual 52lb farmers walk
men dual 72lb farmers walk

KETTLEBELL WOD 9/7

400m run
50 Swing to clean & press
30 Situps
40 Swing to cl & prs
40 Situps
30 Swing to cl & prs
50 Situps
400m run

KETTLEBELL WOD 9/2

4 Rounds

16 Figure eight to uppercut
6/6 bottom bell up press
12 Deadlfts

KETTLEBELL WOD 9/1

3 Rounds

9 Tukish Getups
500m row
400m run

men 24kg
women 16kg