KETTLEBELL WOD 5/19/10

Wod: 3min work, 1min rest X3

3 Snatch to Thuster
snatch kettlebell overhead, bring down to chest, squat down and up
thuster kettlebell off chest, lock out overhead, flow back to snatch
3 walking lunges w kettlebell

3 snatch to thuster/ 3 lunges. don't put the bell down.

KETTLEBELL WOD 4/9/10

Wod #1
practice skills
one arm high high pull: R and L arm (one arm american swing w a bent elbow)
two hand high release and catch
kettlebell flip, handles toward or away

work: 45sec rest: 30sec
6 rounds

Wod #2
partner wod
(partner 1)
5 overhead kettlebell squats, shuttle run
(partner 2)
Med ball kettlebell throw
partner switch

work/rest
3min/1min 2/1 1/1

KETTLEBELL WOD 1/13/10

Down the ladder Up the ladder

Russian Kettlebell Swing
30,27,24,21,18,15,12,9,6,3

One legged box squat
2,3,4,5,6,7,8,9,10,11

Wod starts: 30 russian swings, 2 one leg box squats
finish: 3 russian swings, 11 one leg box squats

Kettlebell Central free wod 10/24/09

KETTLEBELL WOD 9/23

5 Rounds

30 Kettlebell Deadlifts
400m run
30 Kettlebell Snatch

27 Birthday Burpees for
Cassie

Happy Birthday!

Creativity kills Limitation

Randal could have decided that doing this body stabilization move on something more stable like the ground or maybe parralettes , but going with the Bells offered up a greater challenge that he knew would allow him to enhance his skills in this area.

This man is a master of understanding body awareness and can help you accomplish things you've never dreamed possible.