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Thursday, March 31, 2011

3/31/11


21-15-9

Fig 8
OH Swing
P. Press
ATW
Clean (Ground)

lap

Wednesday, March 30, 2011

KETTLEBELL WOD 3.30.11

warmup:

dynamic
400m run


WOD 1

h2h skill set, all movements for 30 secs

2h catch release
2h to 1h catch release
h2h catch release
30 secs rest
2h flip to catch bell (half of kb wall ball)
1h flip to shoulder to catch with opposite h to flip to shoulder
30 secs rest
figure 8 release catch
figure 8 flip to shoulder

2 rounds


WOD 2

partner wod

45 secs rope undulations, each person does 15 reps then partner goes
45 secs power swings, each person does 15 swings then partner goes

3 rounds

Tuesday, March 29, 2011

3/29/11

200m

1) Clean
2) OH Swing x20
3) Snatch

AMRAP20

run 200m then do task 1, run 200m do task 2, ect..

Monday, March 28, 2011

KETTLEBELL WOD 3.28.11

warmup:

dynamic
400m run


WOD 1

7 pushups
7 sdlhp
shuttle run
15 med ball overhead throws

7 rounds

w 24
m 32


WOD 2

15-12-9

pullups
kb front squat
russian swing

w 24
m 32

Friday, March 25, 2011

KETTLEBELL WOD 3.25.11

warmup:

dynamic
walks

WOD 1

dual kb swing to high pull

5x3


WOD 2

partner wod

25 (total) overhead med ball throws
5/5 half turkish getups

3 rounds


WOD 3

partner wod

80m resistance sprint
60 pushups

2 rounds each person

Thursday, March 24, 2011

3/24/11


50-30-20

OH SWings
Hang Clean (divide reps into each arm)
R. Swings
P. Press (divide reps

M24
W16

Tuesday, March 22, 2011

3/22


200m

1) OH Swings
2) SDHP x25
3) Sit-ups

AMRAP15

Do the 2oom then task 1, do 2oom then task 2, ect...

Monday, March 21, 2011

KETTLEBELL WOD 3.21.11

warmup:

dynamic
600m run

WOD:

400m run
12 snatch-front squat-thruster
600m run
24 s-fs-t
800m run
36 s-fs-t

w 12
m 16

Friday, March 18, 2011

KETTLEBELL WOD 3.18.11

warmup:

dynamic
400m run
walks

WOD 1

90 secs dual kb presses (strict to fail, push to fail, jerk)
90 secs pushups
60 secs presses
60 secs pushups
30 secs presses
30 secs pushups

total reps

WOD 2

3 stations

do each station for 90 secs
do each station for 60 secs
do each station for 30 secs

tire flips
burpee situps
rope knee to elbows

Thursday, March 17, 2011

3/17/11

45 Lunge with Pass
30 OH Swings
15 Burpee

3rds

Wednesday, March 16, 2011

KETTLEBELL WOD 3.16

warmup:

dynamic
400m run
walks

WOD 1

15 left / 15 right snatch
30 du's or 90 singles

10 minute amrap

w 12
m 16


WOD 2

10-9-8-7-6-5-4-3-2-1 dual russians
40m farmer's walk with bells in the rack between each set
do 1 burpee every time the bells touch the ground

w 16's
m 24's

KETTLEBELL WOD 3.15.11

400m run
21 OH swings
42 DU's (84 singles)

5 rounds

Monday, March 14, 2011

KETTLEBELL WOD 3.14.11

warmup:

dynamic
400m run
walks

WOD 1

10 kb wall ball
10 jumping pullups

7 rounds

w 16
m 24


WOD 2

partner wod

26 (total) med ball overhead throws
5 half turkish getups, each side

5 minute amrap

Friday, March 11, 2011

KETTLEBELL WOD 3.11.11

warmup:

dynamic
400m run


WOD 1

20 russian swings
20 front squat
20 american swings

250m run

15 rs
15 fs
15 as

250m run

10 rs
10 fs
10 as

it's a sprint!

w 12
m 16


WOD 2

teams of 2 or 3; 40m push equals 20m one way with the high bars and come back the other 20m with the low bars.

set 1: empty prowler

person 1 pushes the prowler 40m
person 2 pushes the prowler 40m
person 3 pushes the prowler 40m
repeat...

do this for 1 minute straight...

20 seconds of rest while you load weight

set 2: add 25lb plates to each side of the prowler

person 1 pushes for 40 m
person 2 pushes for 40 m
person 3 pushes for 40 m
repeat...

do this for 1 minute straight...

20 seconds of rest while you load weight

set 3: add an additional 45lb plate to each side of the prowler

persons 1 and 2 push for 40m
persons 1 and 3 push for 40m
persons 2 and 3 push for 40m
persons 2 and 1 push for 40m

and so on for 1 minute straight...

20 seconds of rest while you load weight

set 4: add an additional 45lb plate to each side of the prowler

all 3 people push the prowler for 1 minute straight

those 4 sets equal 1 round

3 total rounds with 3 minutes of rest in between each round
if you can still walk at the end of the wod then you win!



KETTLEBELL WOD 3.10.11

WOD

50-40-30-20-10

overhead swings
situps

finish with an 800m run

Wednesday, March 9, 2011

KETTLEBELL WOD 3.9.11

warmup:

dynamic
walks
400m run

WOD

dual kb's

swing to clean
front squat
backwards lunge to dual press while back in the lunge
backwards lunge (other leg) to dual press while back in the lunge
backwards lunge to dual press while back in the lunge
backwards lunge (other leg) to dual press while back in the lunge

do each rep 1 time as you go through the series
do the series 7 times
this equals 1 round
do 5 rounds and increase the load with each round
don't rush
25 minute cap

Tuesday, March 8, 2011

3/8/11


"KB FRAN"

21-15-9
Thrusters
Pull-ups

m16
w12

KETTLEBELL WOD 3.7.11

warmup:

dynamic
walks
400m run

WOD 1

8 minute amrap

15 american swings
12 box jumps
9 in & outs (in honour of theodore donald kerabatsos)

w 16
m 24


WOD 2

1-2-3-4-5-4-3-2-1 ladder

ring pulls
dual kb snatch

go slow
go heavy

12 minute cap

(example: do 1 ring pull, do 1 dual snatch; 2 pulls, 2 snatch...and so on up to 5 and then back down the ladder to 1 rep of each movement)

Friday, March 4, 2011

KETTLEBELL WOD 3.4.11

warmup:

dynamic
walks


WOD

25 minute amrap

250m run
10 toe to bar
10 single bell front squats
10 pullups
10 russian swings

W 24
M 32

Thursday, March 3, 2011

3/3/11


21-15-9

Thrusters
Dolphin Burpees


M16
W12

--------------

1k Row

Wednesday, March 2, 2011

KETTLEBELL WOD 3.2.11

warmup:

dynamic
kb walks

WOD 1

1 minute tabata of american swings
1 minute of running with your bell

4 rounds

(example: swing for 20 seconds, rest for 10, swing for 20 seconds, rest for 10;
then run with your bell for 1 minute; then start over with swings...)


WOD 2:

7 sumo deadlift high pull
7 pushups (feet on the bell)
7 toe to bar

7 rounds

KETTLEBELL WOD 3.1.11

21 overhead swings
15 figure 8 to uppercut
9 pullups

4 rounds