KETTLEBELL WOD 9/18

1000m row
21-15-9
Dual Kettlebell Snatch
Burbees

KETTLEBELL WOD 9/17

"Double Trouble"


30-20-10
Alt double kettlebell press
Double Kettlebell clean
Double Kettlebell lunge

extra work:
Paralette pratice

KETTLEBELL WOD 9/16

3 Rounds

25 Sprawl to Sumo Deadlift high pull
25 Kettlebell front squat
400m run

KETTLEBELL WOD 9/15

7 Rounds

10 Jumping Pull Ups
10 American Swings
10 Knee to Elbow

Jumping Pull Up: jump from ground to bar
and pull chin over bar.

KETTLEBELL WOD 9/14

25 Kettlebell walking lunges
25 Kettlebell Snatch
800m run
25 Kettlebell walking lunges
25 Kettlebell Snatch

extra work:
Medball clean circle of death 4mins

KETTLEBELL WOD 9/10

5 Rounds

3 Dead to overhead
5 Pullups
15 Power Swings
200m run

KETTLEBELL WOD 9/7

400m run
50 Swing to clean & press
30 Situps
40 Swing to cl & prs
40 Situps
30 Swing to cl & prs
50 Situps
400m run

KETTLEBELL WOD 9/2

4 Rounds

16 Figure eight to uppercut
6/6 bottom bell up press
12 Deadlfts

KETTLEBELL WOD 8/31

TEST DAY
#1 American Swing
load#

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

3min rest

#2 Russian Swing
load#

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

KETTLEBELL CENTRAL

FLOW

KETTLEBELL WOD 8/26

AMRAP 15 MIN

12 Kettlebell Deadlifts
5/5 Kettlebell Cleans
6 Kettlebell Front Squat
3/3 Kettlebell Push Press

Go dual bells or signal.

men 16kg
women 12kg

KETTLEBELL WOD 8/25

4 Rounds

400m run
20 swing to lunge
14 push press


16kg men
10 kg women

PHOTOS FROM THE WEEK

Look at all the pretty people.

KETTLEBELL WOD 8 18

Tabata Squats 20sec work
10sec rest postion hold kettlebell in front squat


3 Rounds

35 American Swings
100m Power Skip
15 PushUps

KETTLEBELL WOD 8 17

10-8-6-4-2-1
Dual Kettlebell Snatch
Handstand Kick Ups

KETTLEBELL WOD 8 14

2 Rounds
25 Snatch R/L total
25 SitUps
25 Walking Kettlebell lunge
25 Swing to High Release Catch
400m Run

KETTLEBELL WOD 8 05

15 Burbess
35 American Swings
800m Farmers Walk
15 Burbess
35 American Swings

Men 24kg
Women 16kg

KETTLEBELL WOD 7 30

15 MIN AMRAP

12 Kettlebell Cleans (from the ground)
200m run
12 Kettlebell Snatch to overhead squat

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 WOD 7 22

400m run
25 American swing
25 Ring Dips
25 Walking lunge
25 Ring Dips
25 American swing
400m run