Alpha Fitness Kettlebells

KB WOD 05/18/12

dan — Thu, 17 May 2012 22:00:44 +0000

Friday

Skill – Squat/Thrust/Snatch

300 Single Unders

AMRAP 25 minutes

15 Alternate 1 Hand Swings

10 Alternate Lunges

10 Squat/Thrust/Snatch – 5 each side

KB WOD 05/17/12

dan — Wed, 16 May 2012 22:00:05 +0000

Skill – Figure 8 to Hold

12 – 1

Thrusters

2 Hand Swing

Figure 8 to Hold

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100 Sit Ups for time

KB WOD 05/16/12

dan — Tue, 15 May 2012 22:00:31 +0000

Wednesday

Skill – Snatches

10 Snatches Right

3 Burpees

10 Snatches Left

3 Burpees

10 Sumo DL

20 Mtn. Climbers

KB WOD 05/15/12

dan — Mon, 14 May 2012 22:00:43 +0000

Tuesday

150 Swings

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21, 15, 9, 6, 3

Push Press

Double Unders/ x10 single

KB Push ups

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150 Swings

KB WOD 5/14/12

dan — Mon, 14 May 2012 09:51:25 +0000

3×3 Windmill

______________________

B-Cycle 7

High Pulls

Goblet Squats

Power ups

KB WOD 05/11/12

dan — Thu, 10 May 2012 22:00:39 +0000

Friday

Skill – Dead Lifts

AMRAP 25 Minutes

20 2 Hand Swings

20 Lateral jumps

10 Dead Lifts

10 Jump Squats (no weight)

5 Figure 8

5 Tuck Jumps

KB WOD 05/10/12

dan — Wed, 09 May 2012 22:00:21 +0000

Thursday

Skill – Renegade Row

25 2 Hand Swings

20 Front Squats

15 Double Unders/150 Singles

10 Renegade Row

KB WOD 08/09/12

dan — Tue, 08 May 2012 22:00:46 +0000

Wednesday

Skill – Up/Downs

15 2 Hand Swings

15 Russian Twists

10 2 Hand Swings

10 Up/Downs

5 2 Hand Swings

5 Vertical Jumps

KB WOD 05/08/12

dan — Mon, 07 May 2012 22:00:07 +0000

Tuesday

Skill – Sots Press

5 Sots Press Right

10 Alternate 1 Hand Swings

5 Sots Press Left

10 Mtn. Climbers

X10

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100 Sit Ups

KB WOD 5/7/12

dan — Sun, 06 May 2012 14:19:43 +0000

Monday

1 RM Cleans

10 – 1

Alternate Cleans

Half Moons

Burpees

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5 minutes of jump rope