People Shadows and Kettlebells

The Power of the Kettlebell

Kettlebell Revolution Preview from Missy Beaver on Vimeo.

Kettlebell in Flight

photo: Rob

Peace Joy and Kettlebells

Merry Xmas

Randal's Workout

KETTLEBELL WOD 12/21

RIP IT UP !!!

21-15-9

one arm, right and left
swing to high pull
cleans
push jerk

KETTLEBELL WOD 12/18

Teams of two. 1 minute max effort.
Rules: everybody works, one person at a time.

4 Rounds

American Swings 32kg 24kg
Rope
Run 200m
Snatch 24kg 16kg
Push Ups

KETTLEBELL WOD 12/17

21-15-9

SDLH (SumoDeadliftHighPull)
Push Press 21R / 21L, 15R / 15L, 9R / 9L

KETTLEBELL WOD 12/16

Turkish Get Up

WOD: 30 turkish get ups for time

Kettlebell WOD 12/15

(no picture due to camera/user error.. and I can't top yesterday's sweet pic lol)

10 squat/Press medley
10 KB situps
10 Halo Swings

4rds

this is a workout that must be performed to be understood..

KETTLEBELL WOD 12/14

10-9-8-7-6-5-4-3-2-1

American Kettlebell Swing
Knees to Elbows

KETTLEBELL WOD 12/11

Learning to let go was the theme of todays kettlebell wod.
We built new skills and improved old ones.

SKILLS w bell: 2 hand backward flip, 2 hand forward flip, release tap catch.

kETTLEBELL WOD 12/10

3 ROUNDS

#1
40 PULLS ON ROWER
30 RUSSIAN SWINGS
10 PUSH UPS

#2
30 ROW
30 RUSSIAN SWINGS
10 PUSH UP

#3
20 ROW
30 RUSSIAN SWINGS
10 PUSH UPS

KETTLEBELL WOD 12/9

800m RUN

3 ROUNDS
PUSH PRESS 12R/12L
AMERICAN SWINGS 24
finish with

800m RUN

KB WOD 12/8

10 clean from ground
25 lunges
10 snatches

AMRAP in 15min.

KETTLEBELL WOD 12/7

DOWN THE LADDER
RUSSIAN SWING
20,18,16,...4,2

UP THE LADDER
BOX JUMP
1,2,3..9,10

CONSTANT
MED BALL RUSSIAN TWIST
10 REPS

12/4 WOD

Sprawl to High Pull 20
American Swings 30
200m Run
4rds

12/3 WOD

Double Deadlift
HSPU

21-15-9

rx:
M- 2x32k
w- 2x24k

HSPU- done against wall, with band assist, or piked on box.

12/2 WOD Fight Gone Bar vairiation

FGB style of: KB Clean, Box Jump, KB Sumo-Deadlift High Pull, Burpee, KB Snatch.

rx:
MEN- 24K
women-16K

KETTLEBELL WOD 12/1

1 RD
ROW 21 calories
PUSH UPS 15
SNATCH 9 R / 9 L

2 RD
ROW 15 calories
PUSH UPS 9
SNATCH 21 R / 21 L

3 RD
ROW 9 calories
PUSH UPS 21
SNATCH 15 R / 15 L

KETTLEBELL WOD 12/1

15 MIN AMRAP

3 SNATCH
5 OVERHEAD SQUAT
7 PUSHPRESS