Monday, May 7, 2012

Monday May 7, 2012

12 Kettlebell Front Squats -- 1 KB Swing (44#/70#)
11 KB Front Squats -- 2 KB Swings
10 KB FS -- 3 KB Swings
9 KB FS -- 4 KB Swings
8 KB FS -- 5 KB Swings
7 KB FS -- 6 KB Swings
6 KB FS -- 7 KB swings
5 KB FS -- 8 KB Swings
4 KB FS -- 9 KB Swings
3 KB FS -- 10 KB Swings
2 KB FS -- 11 KB Swings
1 KB FS -- 12 KB Swings

If you are using the same weight KB you usually use, increase the rep scheme to 15-1, 14-2, 13-3 ect.
Watch video for demo on performing a front squat with a KB:
http://www.youtube.com/watch?v=867aKQmvrkc

14 comments:

Fitness Estrella said...

12:01 w/44# and 15-1 Scheme
This was tough! 120 reps of each! The better way to hold the KB initially would be like you would a bar with front squats. Good WOD and thanks for joining me Jared.

kq said...

OMG my forearms are numb right now...

13:49; 35lbs (15-1)

I second that Paul...this was a tough one. I was able to get all 14 and 15 kb swings unbroken at the end, stopped at 9 on the 13...literally my forearms are shaking as I type this...have fun with this one!

L.A. said...

Well I didn't do WOD today; wasn't sure how to do this with a dumbbell!! So I had 3 other people with me and a WO from 1/31/12.

2Rds
400m
15 BJ
15 DB Squat Clns
90 Singles
15 Pushups
15 Situps

15:07 @25lbs
Prv
14:39 @25lbs 2/3/12
17:33 @25lbs 3/20/11
19:26 ?????

Morgan & Jared Hochstettler said...

Did a made-up wod with Tara and Amy 5/7/12.
10-9-8-7-6-5-4-3-2-1
pushups
boxjumps
situps
squats

Morgan- 8:30
Amy- figures somwhere in the 7:30-8:00 range but lost count
Tara- 9:14

Thanks guys!

Morgan & Jared Hochstettler said...

Thanks Paul for the push. This was a good WOD and I am feeling it in my quads today and am sure tomorrow will be no picnic.

35lbs
11:06

Good Job everyone.

Jared

Lisa Hobbs said...

Jaime, Carlie and I did this at Jaime's house. I want to say we had just under 7min. And Carlie was just a little faster than Jaime and I.
Jaime 30#
Carlie 16#
Lisa 35#

Arms, shoulders and legs all sore today! Harder than I thought it was going to be for sure!

Lisa Hobbs said...

Just did the 13 ladder

L.A. said...

Did this WOD with a Dumbbell today!! Not to bad, the KB's is what got to me. it was a good WO.

9:51 @30lb w/DB and 14-1 Scheme

Fitness Estrella said...

OK, I am confused. Lisa said she did the 13-1 scheme and Leslie said she did the 14-1 scheme. I didn't know we were doing either one of those. If you are using your regular weight - 35# KB, then you are to do the extended WOD using the 15-1 ladder. If you do the WOD RX'd then you are to use 44# KB and do the 12-1 ladder. There is a Methodology and reason for this. Yes, we are all getting more fit and healthier by just doing something, but everyone's potential is much much more than it is right now. The only way to get more fit and more healthy is by pushing the limits while still staying safe. Good job everyone.

L.A. said...

Just read your post Paul! I dont have a Dumbbell heavier then 30#, so I did the WO ladder the way you wrote it. (If you do lighter weight you are to use the ladder scale)that you posted, is haow I looked at it Sorry! Anyway the Dumbbell was hard!! Thanks

Lisa Hobbs said...

I said 13, because each round added up to 13. Sorry to make that confusing! I did the 12-1 ladder with the 35# KB. I should have done the 15-1 ladder. I will have to do this one again the right way.

Jen B. said...

12:48 Rx'd

I did the 12-1 ladder with a 44# KB. this was brutal! the front squats were worse than the KB swings. Did all reps unbroken, but had to rest between sets.

Jenette said...

Jenette - 14:02, 15-1 chain, 35#

Me and The Boys said...

12 minutes with added interruptions from kids. Grr.. hate it when they do that.
Bought my kettlebell
25# 15-1

Tara