KB WOD 3/23/10

50-30-20
1 Arm Russian Swing
Double Unders

See Randal's blog for awesome double under pics.

KETTLEBELL WOD 3/22/10

3 Rounds

30 Wall ball
21 American swings
15 Push ups
400m run

KETTLEBELL WOD 3/19/10

WOD#1
5 figure eight to upper cut
4 one arm deadlifts
3 overhead squats



45 sec of work, 15 sec rest
4 rounds

WOD#2
21x15x9
American Swing,Thuster

kETTLEBELL WOD 3/17/10

1K Row
50 Snatch
800m Run
50 American Swings

focus: choose a weight that u can snatch and swing unbroken

KB WOD 3/16/10

American Swing
Clean
Snatch
SDHP
Push Press
Russian Swing

1 round, 50 reps each movement

50 Kettlebell Snatch@24kg

KETTLEBELL WOD 3/15/10

7 Rounds

7 Dual Kettlebell Deadlifts
7 Burbees
7 Pull Ups