The WOD - WED, 09FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Clean and Jerk,2X3 & 3X3, 85% & 90% 1RM

Followed By:

Strength:
Bench Press,2X3 & 3X3, 85% & 90% 1RM

Followed By:

WOD:
KB Avalanche
Every minute on the minute perform a KB swing. Minute 1=1 swing / minute 10=10 swings. Continue till the required # of reps cannot be performed in the minute.

Advanced

Kettlebell Swing, 2/1.5 Pood

Rx

Kettlebell Swing, 1.5/1 Pood

Intermediate

Kettlebell Swing, 1 Pood

Novice

Kettlebell Swing, 12KG

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