WOD 3/20/14

Every 1 min for 10 mins:

1 Hang Squat Clean & Jerk, 60% 1RM
Then:
5 rounds for time of:
Run, 200 m
3 Clean & Jerks, 135/95 lbs
Buyout
Stretch, roll and mobilize anything thats sore, aching or hurt in preparation for 14.4 tomorrow

Behdad Salimi 260kg Clean & Jerk

Kettlebell WOD 03/20/14

You only THINK you can’t!

http://shop.ikazuchi.com/blogs/walk-the-path/12527121-you-only-think-you-can-tYou_Only_Think_You_Cant-Ikazuchi_grande

Kettlebell WOD 03/20/14

Warmup:

  • 2 TGUs each side
  • 2 Arm Bars each side
  • 2 Prying Goblet Squats

Workout:  The Gauntlet! (thank Caroline for the suggestion!)

Resting as needed – 5 sets on each arm of:

  • 5 Swings
  • 5 Long Cycle
  • 5 Squats
  • 5 Snatches
  • 1 Reverse TGU

WOD 3/18/14

Every 1 min for 10 minutes perform the following movements as a complex:

2 Power Snatches, 90% 1RM 1 Overhead Squat, 70% 1RM

Then:

Complete as many rounds as possible in 20 mins of:
5 Power Snatches, 95/65 lbs
6 Overhead Lunges, 95/65 lbs 5
Box Jumps, 24/20 in

Buyout

Snatch Grip Deadlift 20-20-20

Kettlebell WOD 03/18/14

I talk a lot about shoes – and why I ask that you don’t wear them during kettlebell workouts, and here is another blog post on why:  http://www.drnicksrunningblog.com/what-happens-to-our-foot-when-we-wear-traditional-running-shoes/   -CA   Kettlebell WOD 3/18/14 2 TGUs each side 2 Windmills each side 2 Prying Goblet Squats Swing Ladder: Heavy swings 1-10-1 Workout 30:30:30 : Burpee/Deadlift…

WOD 3/17/14

Max Effort Lower Body Back Squat (High Bar) : 1 Rep Max (deep as possible) Kettlebell Swing (Russian) 10-10-10-10-10 Then: Complete as many rounds as possible in 12 mins of: 9 Thrusters, 95/65 lbs 9 Toes-to-bars 9 Kettlebell Swing (American)s, 24/16 kg Buyout Back Squat 3×20 Pretty sure we’re going to see thrusters in the…

WOD 3/15/14

400m run or row
10 Squat Cleans 155/115

20 Toe to Bar
30 Box jumps 24/20
40 Russian Kettlebell swings 32/24 kg
50 Double-unders
40 Russian Kettlebell swings 32/24 kg
30 Box jumps 24/20
20 Pull-ups
10 Squat Cleans  155/115
400m run or row