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 http://www.crossfit.com.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Blog at WordPress.com.

Up ↑

%d bloggers like this: