WODs 02/20/2012

If kettelbell work feels like jazzercise with ugly gray weights, bell-up. You need to do each movement with the most weight you can safely handle. 

• EVERY DAY, I need you to text me which WOD and what level you have done, your weight(s) used and time (if part of the program).
• You'll notice that there are either three workouts, each differing in intensity, or suggestions for changing the WOD to suit your needs. Pick what works for you, striving for the most difficult.
• Movement quality over speed or quantity. Movements done poorly cause injuries. 
• No weak wrists
• You've been at this long enough now to start watching for inflexible joints and unusual pain with movement. A lot of this can be fixed if addressed early-let me know.

Planks for abs. 3 days this week I want you to perform this for as long as you can, three times, with the goal of being able to complete a 2 minute hold.


WOD # 1 



Firebreather, Smoke Eater, and Rookie
In 12 minutes do as many rounds as possible (AMRAP) of:
5 Jumping squats
10 Swings


WOD #2


Firebreather
300 swings




Smoke Eater
200 1H swings




Rookie
200 2H swings




WOD #3


Firebreather
6 RFT
16 steps walking lunge
Run back to start
5 burpees


Smoke Eater
4 RFT
16 steps walking lunge
Run back to start
3 burpees


Rookie
4 RFT
10 steps walking lunge
Run back to start
2 burpees




WOD #4


Firebreather 
200 1H swings
50 burpees


Smoke Eater 

300 swings



Rookie 
200 2H swings


WOD #5


Firebreather
Do 7 rounds of the following for time (RFT)
7 swings
7 lunges each leg
7 swings
3 burpees




Smoke Eater
Do 7 rounds of the following for time (RFT)
5 swings
5 lunges each leg
5 swings
2 burpees




Rookie
Do 7 rounds of the following for time (RFT)
3 swings
3 lunges each leg
3 swings
2 burpees