Teams at play from todays free kettlebell wod

KETTLEBELL WOD 1/30/10

Team wod, 3 man teams.
2 people must be working at all times
90sec Max efforts each station
3 Rounds
1. American Swing
2. Rope Drills
3. 200m run
4. 2Hand Kettlebell squat clean
5. Push Ups

Great Job to all the teams today. Check back daily for more Kettlebell wods and info for the next free workout.

KB WOD 1/27/10

50 Overhead Swings
40 Jump Squats
30 Russian Twist
20 KB Sit-ups
10 Push-ups

2rds

(photo by desertrainpictures.net)

KETTLEBELL WOD 1/27/10

5 Rounds

21 in and outs
200m run
35ft Kettlebell Snatch to lunge

men @24kg
women @16kg

KB WOD 1/26/10

300m Row on Concept 2
10 Dual Push Press
7 SDHP

AMRAP15

KETTLEBELL WOD 1/25/10

21-15-9

Dual Kettlebell clean to front squat
Pullups

KB WOD 1/21/10

400m run
30 box jump
30 kettlebell wall ball

3rds

KETTLEBELL WOD 1/20/10

4 Rounds

45 sec work, 15 sec rest

1st Sprawl to high pull
2nd 1/2 way turkish get up
3rd 2 hand kettlebell press

one minute rest after all three movements completed

The Battle of the 5:30 class

KB WOD 1/19/10 "THE BATTLE"

The workout is performed in two teams on different sides of the battlefield. Equal KBs of various sizes stand at both ends. With a clock running for 15min each player can transport KBs using this sequence 1 American Swing with step, 2 lungs pass, 3 farmers carry, 4 OH lunge. At the end of 15min the team with the least amount of weight in KBs on their side wins.

KETTLEBELL WOD 1/18/10

3 Rounds
800m run
50 Russian Kettlebell swings

KB WOD 1/14/10

HSPU 3
American Swing 9
Thrusters 5

AMRAP15

KETTLEBELL WOD 1/13/10

Down the ladder Up the ladder

Russian Kettlebell Swing
30,27,24,21,18,15,12,9,6,3

One legged box squat
2,3,4,5,6,7,8,9,10,11

Wod starts: 30 russian swings, 2 one leg box squats
finish: 3 russian swings, 11 one leg box squats

KB WOD 1/12/10

3 Snatch to OH Squat
5 Cleans
7 Two-handed Swing with release
9 Russian twists (6lb med ball)
200m run

AMRAP in 15min

KETTLEBELL WOD 1/11/10

12 AMRAP

5 Box Jumps
15 yrd shuttle run
10 American Swings
7 Two hand Kettlebell squat clean

KETTLEBELL WOD 1/8/10

400m row
21R/21L Snatch
400m row
21R/21L Clean and Press
(pull from the ground)
400m row
100 American Kettlebell Swings

1/7/10 WOD and flashing the KB

FLASHING THE "KB" SIGN!


American Swings 10,9,8,7...
Push ups 5 (performed between each set of swings)

KETTLEBELL WOD 1/6/10

4 Rounds

21 Jumping Ring Dips
15 Box Jumps
9R/ 9L Kettlebell clean to bottom bell up press

KB WOD 1/5/10

100 Snatch done for time

KETTLEBELL WOD 1/4/10

5 Rounds

shuttle run 20 yrds-40-20
15 American Swings
7 Perfect push ups