Kettlebell WOD 1.31.11

warmup:

dynamic
400m run
walks

Circuit 1:

practice each movement for 30 seconds
followed by 30 seconds of rest

then work each movement for 45 seconds
of flow with no rest into the next movement for
45 seconds...for 2 rounds

2 handed high release
lunge with pass
hot potato


Circuit 2

same instructions as circuit 1

h2h
figure 8 to uppercut
wall ball


W: 12
M: 16


WOD

partner wod

50 total med ball throws
75 total swings

2 rounds

Kettlebell WOD 1.28.11

warmup:

3 minute jump rope
dynamic
400m run
walks

WOD 1

12 lunge with bell in the rack position (total reps)
10 kb snatch (10 right/10 left)
14 lunge
8 snatch
16 lunge
6 snatch
18 lunge
4 snatch
20 lunge
2 snatch


WOD 2

45 seconds of work
15 seconds of rest

5 rounds

max reps jump rope
max weight moved with kettlebell swing

1/27/11

OH Swing
20,18,16,...2
Burpee
1,2,3...10

m24
w16

Kettlebell WOD 1.26.11

warmup:

dynamic
400m run
walks


WOD 1

10 dual swings
10 perfect pushups

10 rounds


WOD 2

30 unbroken dual kb sumo deadlift
@ bodyweight or 3/4 bodyweight

1/25/11

6 R. Swing
6 Burpee
6 Tire Flips
6rds

m48
w32

----------------------------------

Sledgehammer 5/5
Bent Row 10
Snatch 10/10
AMRAP10

m24
w16

Kettlebell WOD 1.24.11

warmup:

dynamic
walks
250m run

WOD 1:

3 minutes to complete 1 round
1 minute rest
3 rounds total

30 squats
20 power swings
10 burpee pullups

W: 12k
M: 16k


WOD 2:

75 russians
25 bridges

3 rounds

W: 16k
M: 24k

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