KETTLELBELL WOD 10/29/10

WOD 1

1.2.3.4.5.4.3.2.1
Up the ladder down the ladder.
3 Movements
Dual KBclean from the ground
Dual KBfront squat
Dual KBpush jerk

A method: start the ladder. set 1, 1 rep. U will do 1 rep of each movement. 1 clean,squat,pushjerk. Set 2, 2 reps. u will do 2 reps of each movement. 2 cleans then 2 squats finish with 2 pushjerk. Set 3, 3 reps. 3clean3squat3pushjerk. Continue up the ladder and same method down.

WOD 2
1 Turkish get up
150m run
2 TGU
150m run
3 TGU
150m run
2 TGU
150m run
1 TGU

10/28

2-4-6-8-10-12-14-16-18-20 Box Jump
10-9-8-7-6-5-4-3-2-1 Thruster
400m run

Video from 10/26 WOD

10/26/10

3 HSPU
5 Burpee
7 OH Swing

AMRAP15

M32
W24

KETTLELBELL WOD 10/25/10

WOD 1
KBSnatch run down the ladder
54321
4321
321
21
1

EX: 5R,4L,3R,2L,1R at 16kg
4L,3R,2L,1R at 24kg
3L,2R,1L at 32kg
2R,1L at 32kg
1R 32kg
WOD 2
7 minute AMRAP
5 pull ups
3 KB wall ball

10/21

21-15-9

Power Swing
Sprawl to High Pull
In and Outs
Snatch
200m run

KETTLELBELL WOD 10/20/10

5 Rounds or 20 minutes

150m run
15R/15L One arm KBdeadlift
touch bell on the outside of foot
30 Situps
30 KBswings

Beyond Bodyweight.

10/19/10

10/10 front squat
10/10 snatch
15/15 clean
40 push up
50 OH swing
..then back up

M24
W16

10/14/10

800m while carrying bell in rack position

M24
W16

10/12/10

12 Swings
200m run or 300m row

AMRAP15

M32
W24

10/7/10

15 Sprawl To High Pull
10 Fig 8's
3 Ab Wheel

AMRAP12

M24
W16

KETTLELBELL WOD 10/6/10

3 Rounds

One arm KBswing 15R 15L
30 Air squats
One arm KB high pull 15R 15L
30 Push ups
KBSnatch 15R 15L

10/5/10

FRAN

21-15-9
Thrusters
Pull-Ups

KETTLELBELL WOD 10/1/10

WOD #1
3 Station: rope drills, box jumps, tire flips
90 sec of work 30 sec of rest. 2 minutes total at each stations.
repeat cycle twice. finish w 250m sprint.

WOD #2
3 Rounds
15 Dual KBSwings
7 Burpees

M:24kg
W:16kg

9/31/10

Tabata

Fig 8's
Swing
Clean
Press
SDHP