Wednesday, November 2, 2011

KETTLEBELL UNDERGROUND WOD 11.2.11

warmup:

dynamic
kb walks

3 plyo pushups
3 box jumps
1 tgu
x3


WOD 1

5-4-3-2-1

kb push press, r/l
no more than 30 secs rest between sets
go heavy


WOD 2

5 dual kb sumo deadlift
1-2-3-4-5 pushups/wall walks
5 knee to elbow

5 rounds

w 24's
m 32's

ex.

5 sdl
1 pushup, 1 wall walk, 1 pushup
5 kte

5 sdl
2 pushups, 2 wall walks, 2 pushups
5 kte

and so on...

3 comments:

  1. 16,20,24,24,24(the bells at AFD only go up to 24k)

    14:38, Rx, knees-elbows done on rings

    done at AFD Training facility

    Looks like I needed the rest of you for motivation!

    ReplyDelete