OLD TIME STRONGMAN

KETTLEBELL WOD 3.7.11

warmup:

dynamic
walks
400m run

WOD 1

8 minute amrap

15 american swings
12 box jumps
9 in & outs (in honour of theodore donald kerabatsos)

w 16
m 24


WOD 2

1-2-3-4-5-4-3-2-1 ladder

ring pulls
dual kb snatch

go slow
go heavy

12 minute cap

(example: do 1 ring pull, do 1 dual snatch; 2 pulls, 2 snatch...and so on up to 5 and then back down the ladder to 1 rep of each movement)

THE KETTLEBELL UNDERGROUND

KETTLEBELL WOD 3.4.11

warmup:

dynamic
walks


WOD

25 minute amrap

250m run
10 toe to bar
10 single bell front squats
10 pullups
10 russian swings

W 24
M 32

3/3/11

21-15-9

Thrusters
Dolphin Burpees


M16
W12

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1k Row

KETTLEBELL WOD 3.2.11

warmup:

dynamic
kb walks

WOD 1

1 minute tabata of american swings
1 minute of running with your bell

4 rounds

(example: swing for 20 seconds, rest for 10, swing for 20 seconds, rest for 10;
then run with your bell for 1 minute; then start over with swings...)


WOD 2:

7 sumo deadlift high pull
7 pushups (feet on the bell)
7 toe to bar

7 rounds

KETTLEBELL WOD 3.1.11

21 overhead swings
15 figure 8 to uppercut
9 pullups

4 rounds