WOD 122209

Deadlift 2-2-2-2-2

then:-

In 10 minutes, complete as many rounds as possible of:
3 Kettlebell Double Press @ 24kg(M)/16kg(W)
12 Medicine Ball Cleans @ 10kg(M)/5kg(W)

DL = 80kg , 90kg , 100kg , 105kg , 105kg

3 x BarBell @ 40kg
12 MB @ 10kg

5 round 3 BB 3 MB in 10 min

GREAT WORK OUT

p.s Special thanks to Tony for Christmas/birthday gift .

WOD 120209

For max reps of:
1 Minute Single Arm Kettlebell Swing, R
Rest 30 secs
1 Mnute Single Arm Kettlebell Swing, L
Rest 30 secs
1 Minute Kettlebell Snatches, R
Rest 30 secs
1 Minute Kettlebell Snatches, L
Rest 30 secs
1 Minute Kettlebell Clean & Jerk, R
Rest 30 secs
1 Minute Kettlebell Clean & Jerk, L

*Select a kettlebell weight and use it for the entire workout. Kettle bell cannot be placed on the ground once workset is started. Record reps for each work set.

35,25 / 10,10 / 10,10