Cinco De Mayo

200m carry- 1up, 1 down (one bell overhead the other in a farmer's carry.)
3/3 TGU
10 SDHP
20 Box Jump
30 Med ball twist

AMRAP20

1/27/11

OH Swing
20,18,16,...2
Burpee
1,2,3...10

m24
w16

KB WOD 1/26/10

300m Row on Concept 2
10 Dual Push Press
7 SDHP

AMRAP15

KETTLEBELL WOD 8 10

3 Rounds

1st rd
200m row
21 Pushups
21 Kettlebell Front Squats
9 American Swings

2nd rd
200 row
15 Pushups
21 Kettlebell Front Squats
15 American Swings

3rr rd
200m row
9 Pushups
21 Kettlebell Front Squats
21 American Swings

KETTLEBELL WOD 7 28

With a running clock: 20MIN

3MINs work

7 Dual Kettlebell Push Jerk
5 Dual Kettlebell cleans
3 Kettlebell Front Squat

2MINs work
Jump Rope

4ROUNDS

kETTLEBELL WOD 7 23

4 Rounds
45 sec of work
15 sec of rest

Snatch

In and Outs

American Swing

Goal: Swing as BIG a bell as u can.

Kettlebell Matrix

this is only a test...

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