KETTLEBELL UNDERGROUND WOD 9.30.11

warmup:

200m run

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in & out
pushup
dip

1-1-1
2-2-2
3-3-3

bottoms-up clean 8/8
figure 8 to uppercut 6/6

2 rounds

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15 stone lifts

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WOD

5 jumping muscle-ups
10 americans
15 situps
run (50 yards, 100y, 150y, 200y)

4 rounds

it's a sprint

w 16
m 24

KETTLEBELL UNDERGROUND WOD 9.28.11

warmup:

600m run

3 wall walk
15 kb wall ball
x2

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4 tgus/1 arm bar
3 tgus/2 arm bars
2 tgus/3 arm bars
1 tgu/4 arm bars

10 mins to complete
numbers are totals

WOD 1:

5x5
dual kb floor press
go heavy
60-90 secs rest in between sets


WOD 2:

partner wod

10 sandbag deadlifts
10 keg presses
10 oh med ball throws (each)
prowler run

10 minute amrap

KETTLEBELL UNDERGROUND WOD 9.26.11

warmup:

dynamic
1000m run
ladder runs


WOD

1 snatch r/l
1 in & out
1 box jump

2 snatch r/l
2 in & out
2 box jump

3, 4, 5...

20 minute "amrap"

w: 12k, 20"
m: 16k, 24"

KETTLEBELL UNDERGROUND WOD 9.23.11

warmup:

dynamic


partner med ball work:

10 chest passes, on knees
10 oh throws, on knees
10 oh throws, lying down
x2


hollow rocks
supermans


WOD 1:

2-4-6-8-10-12-14-12-10-8-6-4-2

russian swings
kb situps

also: do 3 tgu's to start and finish,
plus 5 tgu's before your set of 14


WOD 2:

team wod

SLED PULL MANIA

KETTLEBELL UNDERGROUND WOD 9.21.11

warmup:

200m run
3 wall walks
monkey bars
x2

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

squats
burpees


WOD

20 dual kb squat cleans
15 pushups
10 pullups

3 rounds

w 12's
m 16's


extra credit

4 minutes of tabata

1 minute each of:

2 hand catch release
h2h
sa catch release, right
sa catch release, left

w 12
m 16

KETTLEBELL UNDERGROUND WOD 9.19.11

warmup:

600m run

pushups: 4 mix, 3 close, 3 reverse
10 jumping ring dips
3 tgu's
x2


WOD:

6 alt press, total
6 push press, dual bell
6 burpees
100 yard dual bell farmer's walk

5 rounds
rest as necessary in between rounds
20 minute cap

KETTLEBELL UNDERGROUND WOD 9.16.11

warmup:

ladder runs
shuttle runs

3 straight over unders x3
3 sideways over unders x3


WOD

2 minutes body weight squat tabata
hold a kb in the down position for your 10 seconds of rest

200m sprint

another 2 minutes of squat tabata

200m sprint

2 minutes of snatch tabata
bell can be on the ground for your 10 seconds of rest

200m sprint

another 2 minutes of snatch tabata

200m sprint

w 12
m 16

KETTLEBELL UNDERGROUND WOD 9.14.11

warmup:

100 yard body weight walking lunge


10 horn squat
10 romanian dead lift
5/5 clean and jerk, from the ground
x2


WOD 1:

sumo dead lift
7 sets x 3 reps
first two sets are warmup,
then go as heavy as possible.
hold two bells in one hand if necessary.


WOD 2:

50 foot sled pull
30 russians
10 ring rows, feet on box

5 rounds or 20 minute cap

w 24
m 32

KETTLEBELL UNDERGROUND WOD 9.9.11

warmup:

10 kb horn squat
5 single leg dead lift, both legs
10 pushups (5 close, 5 explosive)
25 h2h
x2

3, 2, 1 tgu's
total reps


WOD 1:

kettlebell complex

5 single arm swing to high pull
3 snatch to thruster

do all on one arm, then the other
this equals 1 round
5 rounds, approx 90 secs rest in between rounds
go up in weight each round
nft, 15 minute cap


WOD 2:

partner wod

10-9-8-7-6-5-4-3-2-1

pullups
dual kb hold in the rack position

do one burpee every time you or your partner comes off the bar
or the bells touch the ground

w 16
m 24

15 minute cap

ex: monica holds two 16k bells in the rack position, while cassie does 10 pullups.
when cassie is done with her pullups then monica hands her the bells and cassie
gets them in the rack position while monica does her 10 pullups. they hand over bells, do 9-9, 8-8 etc...don't forget to do your penalty burpees.

KETTLEBELL UNDERGROUND WOD 9.7.11

warmup:

250m run
90 ft bear crawl
60 ft lunge

partner med ball work
20 total wall balls
20 total oh throws
20 total rotational throws
x2

30 second plank
30 second handstand hold
30 second plank

5 two hand release and catch
5 rounds
go up in weight and/or height


WOD

7 russians
7 in & out
7 pullups

5 rounds

w 24
m 32


extra credit

4 minutes of tabata situps

KETTLEBELL UNDERGROUND WOD 9.2.11

warmup:

600m run

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6 over/under
6 kb wall ball
50 rope undulations: dual/alt
x2


turkish get-ups

3-2-1 (total reps)
increase load, but don't max out


WOD 1:

snatch and hold overhead for 4 seconds, repeat, repeat...
go for one minute on one arm, then one minute on the other
take 1 minute rest.
then increase load and snatch and hold overhead for 6 seconds...
one minute for one arm, then one minute for the other arm
one minute rest
increase load and do the same thing but this time hold for 8 seconds

w: 12, 14, 16
m: 16, 20, 24


WOD 2:

8 minute amrap

5 kb sdlhp
5 ring dips

w 24
m 32