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Wednesday, March 28, 2012

KETTLEBELL UNDERGROUND WOD 3.28.12



warmup:

partner medball work

10 reps each movement, 2 rounds
chest pass, overhead throws, forward rotations,
backward rotation, explosion

5 pullups
3 windmills r/l
10 heavy russians

3 rds

WOD 1

kb complex

power clean
front squat
thruster
snatch to backwards lunge

1 all left, 1 ll right
2 all left, 2 all right
3 all left, 3 all right

that's 1 round

3 total rounds

light, medium, heavy


WOD 2:

stone to shoulder 3-5-7-5-3
20 foot handstand walk

10 minute cap

3 comments:

  1. WOD 1: 24/24/32
    WOD 2: 116# 2 short of completing 7th round

    ReplyDelete
  2. 20/24/28

    116# - 1 short of completing last round of 3 reps

    ReplyDelete