Monday, April 9, 2012

KETTLEBELL UNDERGROUND WOD 4.9.12





warmup:

dynamic
400m run

10/10 1st round
6/6 2nd round

sa dl suitcase style
sa swing
sa push press


WOD 1:

american swings up the ladder.
can't do americans then do russians.
can't do russians then do deadlifts

10 burpee buy in
then 10 reps of:
12-14-16-20-24-28-32-48


WOD 2:

1 pushup every 10 seconds for 1 minute
rest in plank
followed immediately by dual bell farmers walk in the rack
for 1 minute
1 minute rest
then 2 more rounds but in the 2nd round it's 1 pushup
every 7 seconds and in the 3rd round it's 1 pushup every 5 seconds.
always resting in plank.


EXTRA CREDIT:

partner med ball frenzy

3 comments:

  1. went to russians at 28
    12's for wod 2

    hope to be back up to snuff
    by the end of the week

    ReplyDelete
  2. Um...these people look familiar. Could it be because they are always pictured? ;=)

    ReplyDelete
  3. Went to russians at 28
    Used 12k for wod 2
    Loved the medball frenzy

    ReplyDelete