9/28/10 WOD

TGU 5/5
P. Press 10/10
Clean 15/15
SDHP 20
R. Swing 25
OH Swing 30
Squats 25
2 handed Clean 20
Sit-up 15
Push-up 10
Burpee 5

9/23/10

50-30-20
OH Swing
Clean (divide reps into each arm)
150 jump rope skips

KETTLELBELL WOD 9/22/10

4 Rounds

21 Dual KBRussian Swings
Farmers walk: suitcase, rack, overhead
21 Overhead Med ball throw

9/21/10

400m run
25 swing w/ release
3/3 tgu
25 swing w/ release
2/2 tgu
25 swing w/ release
1/1 tgu
400m run

KETTLELBELL WOD 9/20/10

2 Rounds

7-5-3
KBDeadlift
KBPress
KBThuster
400m run

example: 3 reps deadlift right hand 3 reps deadlift left hand
next movement 3 right hand press 3 left hand press.
then thusters 3 right 3 left and run. repeat 7-5-3 and run

KETTLELBELL WOD 9/17/10

9-15-21

Muscle Ups
KBSwings
Air Squats

KETTLELBELL WOD 9/15/10

4 Rounds or 20 minutes

3 wall walk
15 knee to elbows
15R/15L one arm KB flip

9/16/10

"Secret Service Snatch Test"


10 Min. Snatch

for today's standards- Switch hands as need be, aim to not set bell down.

9/13/10

5/5 snatch
10 dual push pres
15 two-handed clean
3 shuttle run

amrap15

KETTLEBELL WOD 9/10/10

400m run
10 dual KBsquat cleans
30 burbees
600m run
20 dual KBsquat cleans
20 burbees
800m run
30 dual KBsquat cleans
10 burpees

9/9/10

800m run
100 swings, 50 situps
600m run
100 situps, 50 swings
400m run

M16k
W12k

KETTLEBELL WOD 9/8/10

3:00 min run or 400meters (which ever comes first)
at 3min mark start
3:00min tabata KBSwings and PushUps
after 10 sec rest start run
3:00min run or 400m (which ever comes first)
3:00min tabata KBSwings and PushUps
3:00min run or 400meters (which ever comes first)

9/2/10

clean and press
in ad outs
oh swing
sprawl to high pull