Monday, January 16, 2012

KETTLEBELL UNDERGROUND WOD 1.16.12

warmup:

50 alternating rope undulations
50 both arm undulations
200m run
bell walks
x2


WOD 1:

5-4-3-2-1
r/l
strict kb press
move up in weight
take about 45 secs rest between sets


WOD 2:

tabata

power swings with band
in & outs

8 minutes
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4 comments:

  1. R. Burns MillerJanuary 16, 2012 at 1:37 PM

    12/7

    ReplyDelete
  2. BryanJanuary 17, 2012 at 11:04 AM

    What are in & outs?

    ReplyDelete
  3. R. Burns MillerJanuary 18, 2012 at 10:46 AM

    bryan-

    you need a set of parallettes.
    start with your feet backwards
    holding on to the bars as if in the plank position.
    kick your feet IN, then kick your feet back OUT.
    that's one rep.

    ReplyDelete
  4. BryanJanuary 18, 2012 at 2:24 PM

    Got it!

    ReplyDelete

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