Monday WOD 20090622

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Three rounds for time of:
Run/walk 200 meters
12 Kettlebell swings, 5-10 pounds
6 Pike push-ups or dumbbell shoulder press.

Post time to comments.

If you don’t have a kettlebell, you an use a dumbbell or make your own by filling a gallon jug with water or sand.  The pike push-ups are in the demo video below or sub dumbbell shoulder presses using a relatively heavy weight.

Kettlebell swings…[wmv][mov]

Handstand Push-up Variations…[wmv]

All videos are the courtesy of

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