Name That WOD!

Top time of the day (as RX'd) gets to name our newest benchmark!! Who is it gonna be!!!

50 OH Swing
40 Snatch
30 Clean and Press
20 Lunge W/ Pass
10 Burpee
400m run

down then back up

only do 400m once then back to burpees, for snatch and C&P- divide reps into each arm)

M24
W16

KETTLEBELL WOD 7.25.11

warmup:

30 russians
15 sa high pull, r/l
10 horn squats
50 americans

2 rounds or 7 minutes

w12
m16



WOD 1:

partner wod

35 power russians (partner pushes bell down)
1 minute row for max calories

one partner does the round, then the next person goes

13 minute amrap
team with most swings plus calories wins

w16
m24


WOD 2:

15 med ball wall balls
15 snatch (total)

3 rounds

w 14#/16k
m 20#/24k

KETTLEBELL WOD 7.22.11

warmup WOD:

dual kb floor press
pullups
horn squat

10-8-6-5-4-3-2-1

move up in weight to finish heavy


WOD:

dual kb clean to squat to
alternating strict press

do not put the bells down.
if you do you owe a burpee for every
time they hit the floor at the end of the wod.

5 minute amrap

w12
m16

7/19/11

2-4-6-8-10-8-6-4-2

D. Burpee
Snatch L/R
Swing (H.A.P)
Thruster L/R

7/14/11

21-15-9
1 arm thruster
SDHP
200m run (end of each round)

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10 Bell push-up crossover
10 Power Swing
10 DeadLift
AMRAP6

Drops

Hand to hand or H2H drills are a skill. A constant practice of fundamental kettlebell drills like, swing to release, H2H swing, and around the body pass with figure eight. Will build the foundation for more aggressive skills and drills. Two hand flips, single hand, and alternating rotation with tapping drills, tap the bell with either hand as it rotates vertical or horizontal. Are next level when working with H2H skills. Since repetition is the mother of all things u must practice. And dropping the kettlebell will be part of that. Remember quick feet are happy feet.

KETTLEBELL WOD 7.11.11

warmup:

3 tgu light
3 tgu medium
3 tgu heavy

15 russians light
20 russians medium
25 russians heavy

2 rounds


WOD 1

dual bell sumo deadlift for 45 seconds
15 seconds rest
box jump for 45 seconds
15 seconds rest

3 rounds

w16k, 20"
m24k, 24"


WOD 2

7 minute amrap

100 foot dual bell farmer's walk
100m run

w16
m24