10/5/10

FRAN

21-15-9
Thrusters
Pull-Ups

9/21/10

400m run
25 swing w/ release
3/3 tgu
25 swing w/ release
2/2 tgu
25 swing w/ release
1/1 tgu
400m run

8/31/10

50 OH Swings
100ft lunge w/ pass
50 OH Swings
800m run

M24k
W16k

8/30/10

5/5 snatch
5 OH swing
5 bell sqt.

amrap15

m32k,24k
w24k,20k

8/26/10

7 OH Swings
5 Burpees

10rds

M32k
W24k

8/24/10

Kettlebell Wall Ball
Bottom Up Clean (both sides, reps NOT divided)
SDHP
OH Swing

10,9,8,7,6,....1

8/12/10

WOD #1

5 Deadlift
10 Swing
200m run

4rds

M32k
W24k

WOD #2

21-15-9
OH Swings
Bicycles

M24k
W16k

8/10/10

Halo 10/10
SDHP 15
Dead Clean 10/10
Squat Jump 15
Snatch 10/10

4rds

M16k
W12k

8/5/10

10 Sprawl to High Pull
15 Power Swings
20/20 Russian Twist (6lb med ball)
25 Swing w/ release
15/15 Bottoms up Clean

4rds

M16k
W12k

8/3/10

OH Swing/ Wall Ball

30 5
25 10
20 15
15 20
10 25
5 30

this post is dedicated to R. Burns Miller

M24k, 20lbs
W16k, 14lbs

7/26/10

800m run
100 snatch
800m run

7/8/10 WOD

21,18,15,11,8,5,2
SDHP
1 Arm Swing (each side)
Box Jump

(original photo by thirdspacephoto, photoshopped by Lucian)
"Helen"

400m Run
21 Overhead Swings
12 Pull-ups

3rds

M24
W16

7/1/10 WOD

(photo by R. Burns Miller)

5/5 Bottoms-Up Clean
5/5 Push Jerks
5/5 Snatch

AMRAP12

6/29/10 WOD

SDHP 10
Power Russian 7
Cowboy Squats (w/ 6lb med ball) 15
200m run

AMRAP15

6/22/10 WOD

10 min Clean and Jerk One Arm Long Cycle

change hands as need be

you can "rest" in the rack position or with bell overhead
to set the bell down results in 5 burpees for everytime bell is set down

M24,32
W16,12

this is preparation for a KETTLEBELL COMPETITION on JULY 3rd
Here are the details for it:

Punch Austin Kettlebell Gym One Arm Long cycle Competition
Saturday July 3rd 10:30am-2pm
Punch Austin Kettlebell Gym, 10700 Anderson Mill Rd. Suite 300, Austin, TX. 78750
512-219-0251
Events: 10min multiple hand switch (beginner) 10min one hand switch (elite)
Divisions: Women
12kg, 16kg Men
24kg, 32kg
Entry Fee: 20$
Registration: Email Henry@punchgym.com with any questions or call 512-219-0251. Registration closes July 1st. Spots are filling up, register asap.
Logistics:
Long cycle is a clean followed by a jerk, but the jerk is a very technical move that is very precise you may know it, you may not, we want to expose girevoy sport to the community so the clean and push press is allowed. At the end of the day we want to have fun. You can enter only one event so be sure to put on a great performance. There will be a first and second place overall winner for both divisions.
Rules: Clean Followed by a jerk or push press. You must be able to tell the difference between the movements the clean and jerk or push press. There is a slight pause after every clean. No putting the bell down. No putting it on your shoulder or swinging the bell. Only rest is in rack position or locked out elbow above head. Lockout consists of straight elbow and straight legs and the bell is not moving around, there is a strong indication of a final fixation (locked out). A finish with bent knees or bent elbow with bell moving will not count. 3 no counts in a row you will be asked to put bell down. We want to be safe. The Lifter is not permitted to touch the kettlebell with the non-working hand, and is further disallowed to use the non-working hand as any support for the execution of the exercise (knee, ground). It is permitted to adjust clothing, clear sweat or scratch an itch. Time starts at 0:00 and ends at 10:00