9/31/10

Tabata

Fig 8's
Swing
Clean
Press
SDHP

9/28/10 WOD

TGU 5/5
P. Press 10/10
Clean 15/15
SDHP 20
R. Swing 25
OH Swing 30
Squats 25
2 handed Clean 20
Sit-up 15
Push-up 10
Burpee 5

9/23/10

50-30-20
OH Swing
Clean (divide reps into each arm)
150 jump rope skips

KETTLELBELL WOD 9/22/10

4 Rounds

21 Dual KBRussian Swings
Farmers walk: suitcase, rack, overhead
21 Overhead Med ball throw

9/21/10

400m run
25 swing w/ release
3/3 tgu
25 swing w/ release
2/2 tgu
25 swing w/ release
1/1 tgu
400m run

KETTLELBELL WOD 9/20/10

2 Rounds

7-5-3
KBDeadlift
KBPress
KBThuster
400m run

example: 3 reps deadlift right hand 3 reps deadlift left hand
next movement 3 right hand press 3 left hand press.
then thusters 3 right 3 left and run. repeat 7-5-3 and run

KETTLELBELL WOD 9/17/10

9-15-21

Muscle Ups
KBSwings
Air Squats