6/29/10 WOD

SDHP 10
Power Russian 7
Cowboy Squats (w/ 6lb med ball) 15
200m run

AMRAP15

KETTLEBELL WOD 6/29/10

4 rounds

KB Pess/KB PushPress/KB Split Jerk
reps 1.2.3, R and L x3
8 pull ups

Underground strength training at kettlebell central

KETTLEBELL WOD 6/25/10

Wod #1
Mash Up: 7 min work, 1 min rest; x2

7 rope knee to elbow
30yrd sled run
dual kettlebell farmers walk one bell over head
7 dual kettlebell russian swings
30yrd shuttle run
5 pull ups

Wod#2
3 min
total max reps russian swing

6/22/10 WOD

10 min Clean and Jerk One Arm Long Cycle

change hands as need be

you can "rest" in the rack position or with bell overhead
to set the bell down results in 5 burpees for everytime bell is set down

M24,32
W16,12

this is preparation for a KETTLEBELL COMPETITION on JULY 3rd
Here are the details for it:

Punch Austin Kettlebell Gym One Arm Long cycle Competition
Saturday July 3rd 10:30am-2pm
Punch Austin Kettlebell Gym, 10700 Anderson Mill Rd. Suite 300, Austin, TX. 78750
512-219-0251
Events: 10min multiple hand switch (beginner) 10min one hand switch (elite)
Divisions: Women
12kg, 16kg Men
24kg, 32kg
Entry Fee: 20$
Registration: Email Henry@punchgym.com with any questions or call 512-219-0251. Registration closes July 1st. Spots are filling up, register asap.
Logistics:
Long cycle is a clean followed by a jerk, but the jerk is a very technical move that is very precise you may know it, you may not, we want to expose girevoy sport to the community so the clean and push press is allowed. At the end of the day we want to have fun. You can enter only one event so be sure to put on a great performance. There will be a first and second place overall winner for both divisions.
Rules: Clean Followed by a jerk or push press. You must be able to tell the difference between the movements the clean and jerk or push press. There is a slight pause after every clean. No putting the bell down. No putting it on your shoulder or swinging the bell. Only rest is in rack position or locked out elbow above head. Lockout consists of straight elbow and straight legs and the bell is not moving around, there is a strong indication of a final fixation (locked out). A finish with bent knees or bent elbow with bell moving will not count. 3 no counts in a row you will be asked to put bell down. We want to be safe. The Lifter is not permitted to touch the kettlebell with the non-working hand, and is further disallowed to use the non-working hand as any support for the execution of the exercise (knee, ground). It is permitted to adjust clothing, clear sweat or scratch an itch. Time starts at 0:00 and ends at 10:00

KETTLEBELL WOD 6/21/10

5 Rounds

American or Russian Swing
15 reps
250m run

swing as big as bell possible!

KETTLEBELL WOD 6/18/10

wod#1
3 rounds
15 knee to elbows
15-12-9 two hand kettlebell squat clean
1 sprint 30yrds

(go down by 3 on each round of squat clean)

wod#2
tabatta

russian swings
one arm overhead squats

6/17/10 WOD

30 Turkish Get-ups for Time

KETTLEBELL WOD 6/14/10

complete all presses
run 800m
complete all presses

Dual kettlebell presses:
3 clean and press from ground
5 swing to clean and push press
7 from chest push jerk
2 clean and press from ground
4 swing to clean and push press
6 from chest push jerk
1 clean and press from ground
3 swing to clean and push press
5 from chest push jerk
1x 800m
repeat all presses

KETTLEBELL WOD 6/11/10

5 Rounds

3 Burpees
9 Dual kettlebell swing
Farmers walk one bell at chest one overhead
50ft switch arms 100ft total
finish w 400m run

6/10/10

"Tabata Your Bell"

American swing
2 Handed Clean
Power Russian

Snatch (4 rounds left, 4 rounds right)
Clean
S. Press

6/8/10 wod

TGU 3/3
Thruster 7
In and Outs (parallettes) 9

AMRAP15

KETTLEBELL WOD 6/7/10

3 rounds

Right arm
7 Snatch
5 Snatch to front squat
3 Snatch to thurster
Left arm
7 Snatch
5 Snatch to front squat
3 Snatch to thurster
run 250 meters

KETTLEBELL WOD 6/4/10

9 Turkish get
50 American swings
9 Turkish get
50 American swings
9 Turkish get
50 American swings
9 Turkish get

6/3/10 WOD

SDHP 7
Swing W/ Release 9
Fig 8's 5

AMRAP15

KETTLEBELL WOD 6/2/10

9 min AMRAP

7 dual kettlebell cleans from the swing
5 push ups
3 knee to elbows

finish with tabatta:
release catch
horn squat

6/1/10 WOD

30 Box Jump
30 American Swing
400m Run

3rds

M 24k
W 20k