Posts Tagged ‘KB Swings’

Tuesday: 131231

Posted: December 30, 2013 by Todd Katz in WODs
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Reminder: Last class on Tuesday is the NOON class. No evening classes! Have a wonderful and SAFE New Years!!!

AMRAP 20
Sumo Deadlift High Pull (105/75) 10 reps
Box Jumps 24/20 (games style) Inch 10 reps
KB Swings 2/1.5 pood 10 reps
Burpees (to 6 inch target) 10 Reps

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Tuesday: 131203

Posted: December 2, 2013 by Todd Katz in Uncategorized, WODs
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As Many Rounds and Reps in 14 minutes of the following rep scheme:

3 Chest to Bar Pullups
3 KB Swings 1.5/1 pood
6 Chest to Bar Pullups
6 KB Swings 1.5/1 pood
9…….
9…….
12……..
12……..
15…….
15…….
18 …..
18…….
21…….
21…….

Continue following the pattern of adding 3 reps to each round.

Tuesday: 131015

Posted: October 14, 2013 by Todd Katz in WODs
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7 Rounds For Reps:

1 Minute at the following stations:
KB Swings – 2/1.5 pood
Burpees
Ring Dips

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Coach’s Notes: Oly lifting is coming this week… This is a great video regardless of clean or snatch. Highly recommend a viewing and it’s short and to the point.

Thursday: 130808

Posted: August 7, 2013 by Todd Katz in WODs
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“Helen”

3 Rounds for time:
400 meter run
21 KB swings 1.5/1 pood
12 pullups

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Compare to: 130622

Wednesday: 120905

Posted: September 4, 2012 by Todd Katz in Uncategorized, WODs
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5 Rounds for Reps:

1 minute at each exercise:
1) Overhead Squats 95/65
2) Leg Levers
3) KB Swings 1.5/ 1 pood

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Wednesday: 120808

Posted: August 7, 2012 by Todd Katz in WODs
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10 Rounds for time
20 Double Unders
10 Pullups
10 KB Swings 1.5/1 pood

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Tuesday: 120207

Posted: February 6, 2012 by Todd Katz in WODs
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5 Rounds for time:

50 Foot Overhead Walking Lunge 45/35
5 Pullups
5 KB Swings 2 / 1.5 pood
10 GHD Situps
10 Pushups

Coach’s Notes: Once you begin an exercise, you must complete it unbroken. At any point if you break, immediately do 5 Burpees before proceeding. (only 30 people have registered for the games….let’s get it done!!!)

Friday: 111028

Posted: October 27, 2011 by Todd Katz in WODs
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2 Rounds for time:
1320 meter run
25 Kb Swings 2/1.5 pood
25 180 degree burpees over PVC

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Saturday: 110910

Posted: September 9, 2011 by Todd Katz in WODs
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Due to the water leak and uncertainty of floor space I have re-arranged what I was originally planning to program this week. Friday and Saturday workouts were not the original ideas. Saturday was suppose to be our 9/11 Tribute that we did last year. This year’s tribute wod is different but no less difficult.

9/11 Tribute WOD:
AMRAP 30
110 Box Step-Ups (20 inch) (40 – 70#)
then 343 Reps of:
Pullups
Pushups
Step-ups (20 inch) (40 – 70#)
KB Swings – 1.5/1 pood

Start the workout by climbing 110 steps with weight. Then in any order complete (as evenly as possible) 343 reps of the 4 exercises listed above. (85.75 is your quotient). So you can do 3 exercises of 86 and one of 85. If you complete all 343 reps with time remaining begin a 2nd round.

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Coach’s Notes: Amidst the clouds of architectural dust at New York’s World Trade Center, as hundreds ran screaming towards them on Sept. 11, 2001 the first responders only broke stride to mend a wound. As glass shrapnel fell like guillotine blades from offices more than 1,000 feet in the air, New York City police threw themselves into a minefield of chaos.

As the Twin Towers crumbled onto themselves, New York City firemen pushed past bodies on stairwells, forged forward into fire and blackness, and as survivors ran down and away the first responders ran up and into a hellish scene. They were prepared to run 110 stories.

Friday: 110701

Posted: June 30, 2011 by Todd Katz in WODs
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Tabata the following for reps:

KB Swings 1.5/1 pood
Row (calories)
Situps
Box Jumps 32/26

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