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Monday, October 31, 2011

KETTLEBELL UNDERGROUND WOD 10.31.11

warmup:

dynamic
lots of different dynamic


WOD:

sa kb clean from the ground
alternating hands
1 minute of work

1 minute rest

1 minute clean from the swing, left
1 minute clean from the swing, right

1 minute rest

dual kb clean from the swing
work for 2 minutes
rest in the rack
if the bells touch the ground that's
3 burpees for every time to be done during
your next rest

1 minute rest

dual kb clean from the swing
1 minute of work
must get 15 reps, if not then
that's 7 burpees for every rep you were shy


EXTRA CREDIT

stone lifting

3 comments:

  1. Used 14k the whole time. That was plenty heavy for me!

    ReplyDelete
  2. 20K for the whole thing. Nice WOD. My forearms are toast making typing most entertaining.

    ReplyDelete