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Friday, June 17, 2011

KETTLEBELL WOD 6.17.11

warmup:

20 russians
10 single arm swings, each side
10 squat cleans
200m run
10 second arm bar into a tgu, 3 each arm switching sides each rep

2 rounds


WOD

20 minute amrap

14 dual kb alternating press
14 dual kb alternating clean

60 seconds rest

7 dual kb front squat
7/7 dual kb wind mill

60 seconds rest

7 dual kb snatch
14 dual kb alternating floor press

60 seconds rest

3 comments:

  1. 1rd + 4 snatches
    14k
    tough one!

    ReplyDelete
  2. 2 rounds, and I was in the wind mills when time was called, so I went ahead and finished them.

    16k

    That one was hard, and my hip hated me for the rest of the day.

    ReplyDelete