8/10/10

Halo 10/10
SDHP 15
Dead Clean 10/10
Squat Jump 15
Snatch 10/10

4rds

M16k
W12k

KETTLEBELL WOD 8/9/10

WOD#1
21-15-9
dual kb thruster
dual kb snatch
dual kb push jerk

WOD#2
tabbata holds
ring dip hold
kb horn squat hold

KETTLEBELL WOD 8/6/10

Kettlebell Central fun on Fridays

WOD#1
4 man teams, move 400lbs, 200m
as many rounds as possible

WOD#2
1min work at each station. 3min work total, 1mn rest X3
1. jumping muscle up
2. box step up w KB
3. walking russian swing

8/5/10

10 Sprawl to High Pull
15 Power Swings
20/20 Russian Twist (6lb med ball)
25 Swing w/ release
15/15 Bottoms up Clean

4rds

M16k
W12k

KETTLEBELL WOD 8/4/10

5 rounds

3 HSPU (handstandpushup)
6 pistols (one legged squat) six right six left
9 dual kettlebell cleans from the ground

8/3/10

OH Swing/ Wall Ball

30 5
25 10
20 15
15 20
10 25
5 30

this post is dedicated to R. Burns Miller

M24k, 20lbs
W16k, 14lbs