4/12/11

#1

Bell Sqt
Bicycles
R. Swing
30,20,10

#2

21-15-9

Swinging High Pull
Table Top
OH Swing

3#

20 DeadLift
200m Run

AMRAP8

3/29/11

200m

1) Clean
2) OH Swing x20
3) Snatch

AMRAP20

run 200m then do task 1, run 200m do task 2, ect..

3/3/11

21-15-9

Thrusters
Dolphin Burpees


M16
W12

--------------

1k Row

KETTLEBELL WOD 2.25.11

warmup:

dynamic
walks

WOD 1

7-6-5-4-3-2-1, single bell

deadlift
power clean
front squat with bell in the rack position
push press

800m run

repeat 7-6-5-4-3-2-1 series

(example: do 7 deadlifts, then 7 power cleans, 7 squats, 7 push presses; 6 dl's, 6 cleans, 6 squats, 6 presses and so on down to 1 rep for each movement. then run, then repeat the bell series and call time like you mean it!)


WOD 2

10 minute amrap

12 dual kb russian swings
1 shuttle run
12 in & outs

KETTLEBELL WOD 12/15/10

WOD 1

reps are for each arm
rest 45-60 seconds after each set

KB Press: 1-1-1-1-1
KB Push Press: 3-3-3-3
KB Push Jerk: 5-5-5



WOD 2

10 minute AMRAP

7 snatch each arm
5 pullups
3 wall walks

10/7/10

15 Sprawl To High Pull
10 Fig 8's
3 Ab Wheel

AMRAP12

M24
W16

9/31/10

Tabata

Fig 8's
Swing
Clean
Press
SDHP