Friday, February 25, 2011

KETTLEBELL WOD 2.25.11

warmup:

dynamic
walks

WOD 1

7-6-5-4-3-2-1, single bell

deadlift
power clean
front squat with bell in the rack position
push press

800m run

repeat 7-6-5-4-3-2-1 series

(example: do 7 deadlifts, then 7 power cleans, 7 squats, 7 push presses; 6 dl's, 6 cleans, 6 squats, 6 presses and so on down to 1 rep for each movement. then run, then repeat the bell series and call time like you mean it!)


WOD 2

10 minute amrap

12 dual kb russian swings
1 shuttle run
12 in & outs
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6 comments:

  1. UnknownFebruary 25, 2011 at 1:59 PM

    This comment has been removed by the author.

    ReplyDelete
  2. R. Burns MillerFebruary 25, 2011 at 2:00 PM

    1: 10.28, fvr
    2: 5, wizards

    ReplyDelete
  3. monicaFebruary 25, 2011 at 2:11 PM

    1: DNF 14k
    2: 5 rds, 14k

    ReplyDelete
  4. RGreenFebruary 26, 2011 at 4:14 PM

    1 - 11:32
    2 - 6 round started 7th on Russians.
    Not sure if it was cumulative from the week, but I was sore Sat morning. I think it was this workout.

    ReplyDelete
  5. CarreyBFebruary 27, 2011 at 9:31 AM

    1 - 12:41?, 16k
    2 - 5 rounds, 16k

    Whew!

    ReplyDelete
  6. Christine M.February 28, 2011 at 2:07 PM

    1: DNF, 12k
    2: 5 Rnds, 12k

    ReplyDelete

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