8/24/10

Kettlebell Wall Ball
Bottom Up Clean (both sides, reps NOT divided)
SDHP
OH Swing

10,9,8,7,6,....1

kETTLEBELL WOD 8/20/10

KETTLEBELL WOD 8/18/10

WOD#1

9 min AMRAP
300m row
5 Turkish get ups (r/l total reps)

3 min rest

WOD#2
30 KBClean and Press (from the ground)
for time

kettlebell central fun on friday 13th

KETTLEBELL WOD 8/13/10

3 WODs, all 6 min AMRAP. 1 min rest between wods. Kettlebell Central fun on a friday.

WOD #1
2 man teams, only 1 person works at a time. rep count total as a team.
21 KBSnatch, 15 Wallball

WOD #2
2 man teams, both members work at the same time to complete:
3 tire flips, two 30yd sled runs.

WOD #3
2 man teams, only 1 person works at a time. rep count total as a team.
10 box jumps, 20 KBSwings, 30 situps

8/12/10

WOD #1

5 Deadlift
10 Swing
200m run

4rds

M32k
W24k

WOD #2

21-15-9
OH Swings
Bicycles

M24k
W16k

KETTLEBELL WOD 8/11/10

Reps 5-4-3-2-1
complete reps right side and left side
Turkish Get up
Press (no handle)
Pistols w kbell