Warm-Up
Strength & Skill
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WOD
Cool down
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W.O.D. 12-28-2012
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Tag Archives: kettlebell
W.O.D. 10-23-2012
Warm-Up
Strength & Skill
WOD21 kettlebell swings (russian)
21 SDHP 21 goblet squats 50 sit ups
15 kettlebell swings (russian)
15 SDHP 15 goblet squats 50 push ups
09 kettlebell swings (russian)
09 SDHP 09 goblet squats |
W.O.D. 10-10-2012
Warm-Up
Strength & Skill
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WOD
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W.O.D. 09-25-2012
Warm-Up
Strength & Skill
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WODHelen
400m run 21 kb swings 53/35 12 pull ups 3 rounds |
W.O.D. 02-01-12
The power clean is critical to sports performance training because it is a scalable way to develop power – Mark Rippetoe
Warm-Up
- 200 m Farmers Carry
- 200 m Sprint
Strength & Skill
5 Attempts to Max Hang Power Clean.
WOD
5 Rounds For Time of:
- 15 Kettlebell Swings (53/35)
- 20 Push-Ups
- 25 Double Unders
Usain Bolt, the fastest man in the world, does Hang Power Cleans :
W.O.D. 01-04-12
The magic is in the movements.[...] The art is in the mixing. – Greg Glassman
Warm-Up
- 5 minutes Jump Rope
- 25 Medicinal Ball Cleans
Skill & Strength
Deadlift 3-3-3-3-3
Pay attention to form – today you don’t have to go for max weight.
Main WOD
3 Rounds For Time of:
- 20 Pull-Ups
- 20 Box Jumps (24″/20″)
- 20 Kettlebell Swings (1.5/1 poods)
Related Info
- A New, Rather Long Analysis of the Deadlift – by Mark Rippetoe
W.O.D. 12-22-11
Life, to me, is a series of false limits and my challenge as an athlete is to explore those limits. – Lance Amstrong
Warm-Up
- 1000 m Rowing
Strength & Skill
Weighted Push-Ups:
5 sets – max weight and max reps.
Main WOD
4 Rounds For Time of:
- 15 Box Jumps 24″/20″
- 20 Kettlebell Swings 54/36
- 25 Sit-Ups
W.O.D. 12-13-11
Warm-up
- 100 Double Unders (400 Singles)
- 100 ft. Walking Lunges
Main WOD: “Helen”
3 Rounds For Time of:
- 400 m Run
- 21 Kettlebell Swings with 1.5 / 1 poods
- 12 Pull-ups
Cool Down
20 Turkish Get-Ups
Executive WOD: “Mini Murph”
- 800 m run
- 25 Pull-ups
- 50 Push-ups
- 100 Squats
- 800 m Run
Super Helen
W.O.D. 12-06-11
It’s building strength and stability in that shoulder and flexibility at the same time. – Jeff Martone, talking about the arm-bar stretch.
Warm-up
50 Double Unders, 10 Turkish Get-ups, 100 ft. Walking Lunges
Skill & Strength
Arm-bar Stretch
Main WOD
20 minutes AMRAP of:
- 10 Box Jumps 24″/20″
- Kettlebell Swings 54/36
- 10 Pull-Ups
Executive WOD
15 minutes AMRAP of Curtis P with 95/64
Related Information
- Going Beyond the Swing – The Arm-Bar Stretch – by Jeff Martone
- Sleep, Pillows, and What Your Low Back Says About Your KB Swing, by Kelly Starrett
- Swingers and Kippers – by Tyler Hass
W.O.D. 03-02-11
warm up: 1000m row, caterpillars 100ft
strength training: back squats 3-3-3-3-3
wod
AMRAP 15 minutes
10 kb SDHP
10 kb swings
10 kb goblet squats
