WOD 11.7.13 Thursday

Kettlebells

A. 3 Rounds NFT

  • 5 handstand kickups
  • 5 Medball chest Pass
  • 5 Medball Reverse Toss

B1. AMRAP 5

  • 5 TTB or 5 K2E
  • 20 Kettle Bell Swings

Rest exactly 2 minutes, then:

B2. AMRAP 5

  • 5 burpees
  • 5 box jump overs

C. 2 Rounds

  • 10 push-ups
  • 10 pull-ups
  • 10 ring dips

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WOD 8.22.13

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A. 6 Rounds
4  x 3-Hurdle Lateral Shuffle (3 left/3 right)
10 Ice Skaters/side (touch the ground w/ opposite hand)

B. 3 Rounds
21 Kettlebell Swings
12 Banded Pull-Ups
400M Run

C. 4 Sets
10 Dead Bugs
30 Sec Side Plank
15 Alternating side V-Ups

 

Kettlebell 55

Wikipedia

WOD 6.18.13

  1. Dynamax Core Work- partners

 

2 Rounds:

  1. Rotational Toss- facing each other- x 10 ea
  2. Oblique Toss- facing side- x 10 ea
  3. Chest Pass- facing partner- x 10

 

Then, 2 rounds:

      Abs Wheel

 

  1. 5 rounds for time:
  • Run 150m
  • 10 med ball clean
  • 20 double-unders
  • 5 strict pullups

 

  1. 3 sets
  • 40M Double Waiter Walk
  • 4x Agility ladder Icky shuffle/Ali shuffle

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