KETTLEBELL WOD 9/8/10

3:00 min run or 400meters (which ever comes first)
at 3min mark start
3:00min tabata KBSwings and PushUps
after 10 sec rest start run
3:00min run or 400m (which ever comes first)
3:00min tabata KBSwings and PushUps
3:00min run or 400meters (which ever comes first)

9/2/10

clean and press
in ad outs
oh swing
sprawl to high pull

8/31/10

50 OH Swings
100ft lunge w/ pass
50 OH Swings
800m run

M24k
W16k

8/30/10

5/5 snatch
5 OH swing
5 bell sqt.

amrap15

m32k,24k
w24k,20k

KETTLEBELL WOD 8/27/10

WOD#1

2 man teams
1 team member swings at a time
both team member run

100 KBSwings
400m run
3 RDS

WOD#2

2 man teams
1 team member lunges at a time
both do push ups together

reps 10-9-8-7-6-5-4-3-2-1

8/26/10

7 OH Swings
5 Burpees

10rds

M32k
W24k

KETTLEBELL WOD 8/25/10

Tabatta
20 sec work, 10 sec rest
8 rounds = 4 min

complete all of tabatta on 1st movement. then 2,3,4.
only 10 sec rest between movements

KBSnatch (switch as needed)
KBPush Up (one hand on ground, one hand on bell)
KBSwing (as high as possible)
KBBelly Squat (hold bell at belly height and squat, bell rides down and up between legs, maintain long arms)