Monday, July 11, 2011

KETTLEBELL WOD 7.11.11

warmup:

3 tgu light
3 tgu medium
3 tgu heavy

15 russians light
20 russians medium
25 russians heavy

2 rounds


WOD 1

dual bell sumo deadlift for 45 seconds
15 seconds rest
box jump for 45 seconds
15 seconds rest

3 rounds

w16k, 20"
m24k, 24"


WOD 2

7 minute amrap

100 foot dual bell farmer's walk
100m run

w16
m24
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4 comments:

  1. R. Burns MillerJuly 11, 2011 at 2:53 PM

    warmup: 16, 24, 28
    wod1: rx
    wod: 7.125, rx

    ReplyDelete
  2. Christine M.July 11, 2011 at 5:46 PM

    Warmup: 8,12,14 (half TGUs)
    WOD1: Rx
    WOD2: 5 rounds, Rx

    ReplyDelete
  3. Lori BJuly 12, 2011 at 4:07 PM

    Warm Up
    TGU 8k, 20lb, 25lb
    Russians 14k, 16, 18k

    Wod 2 / AMRAP
    Dual farmers carry 100m drop bell & run back & forth pick up bells, repeat.

    With 12lb weigh vest & dual 25lb bells

    ReplyDelete
  4. CarreyBJuly 12, 2011 at 10:11 PM

    WU: Rd 1 - TGU 16,20, 1-24 and 2-20K, Russian 20,24,28k, Rd 2 - 14, 16, 20k

    #1 - 1st round 20k, then down to 16k

    #2 - 20k, 6.125 rounds

    ReplyDelete

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