KETTLEBELL WOD 4/12/10

Crossfit central coach Travis Holley

3 Rounds

21 pull ups
15 dual kettlebell swing to clean and press
400m run

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 4/7/10

American kettlebell swing/Med ball wall ball
25/5
20/10
15/15
10/20
5/25

KB WOD 4/6/10

50 Russian Swing
100ft Lunge w/ bell pass
50 Russian Swing
100ft American Swing w/ lateral steps
50 Russian Swing
100ft OH Bell Carry (each arm)
50 Russian Swings

KETTLEBELL WOD 4/5/10

The Viking Warrior Challenge

36:36
Complete 17 snatch in under 36 sec.
Rest for 36 sec.
-Repeat for 36 sets.
what ever set u fall to meet 17 snatch is called your working set.
ex: on set 10 i only got 15 snatch, my working set is 10.

men 16kg
women 12kg

KB WOD 4/1/10

(photo by R. Burns Miller)
Snatch to Lunge 50
Fig 8's to Uppercut 50
KB Wall Ball 50
3 loops (laps around building)

10 rds

M-32k
W-24k

KB WOD 4/1/10