Fun 4 2day 063010

The Kelly Ann . 43rd Birthday WOD, Complete each movement total reps before moving on.
3 sets 19R, 14R, 10R Snatch, Clean & Push Press, Single Arm Swings,
43R Swings.19 push ups, 14 sit ups, 10 (ea. Leg) Pistols. Plank Hold 43 S.
20.05

Fun 4 2day 062910

Turkish Get-ups & Swings

Fun 4 2day 062710

Each Hand for 60 seconds then Rest w/ 16 kg
Two Minutes Rest 1 X
60 Seconds Rest 2 X
30 Seconds Rest 3 X
16 Reps Cleans
12 Reps Press
16 Reps Push Press

FUN 4 2DAY 062510

Min
1 & 2 AROUND THE WORLD
3 & 4 HALO
5 &6 FIGURE 8
7 RDL- ALT
8 WINDMILL – LEFT
9 SQUAT AROUND BODY
10 WINDMILL RIGHT
11 SQUAT AROUND THE BODY
12 SWING LEFT
13 TGU – LEFT
14 SWING RIGHT
15 TGU RIGHT
16 SIDE LUNGE
17 & 18 SNATCH
19 & 20 CLEAN & PRESS
21 DECK SQUATS OR
BURPEE PULL UPS

Fun 4 2day 062110

Snatch and Hold Over Head
4 per minute –Every 15 Seconds
5 Per Minute – Every 12 Seconds
6 per Minute – Every 10 Seconds
7 per Minute – Every 8 Seconds
8 per minute Every 7 Seconds


Clean and Hold
4 per minute –Every 15 Seconds
5 Per Minute – Every 12 Seconds
6 per Minute – Every 10 Seconds
7 per Minute – Every 8 Seconds
8 per minute Every 7 Seconds


Ladder AMAP 20 Min
RDL
Rear Squat
Row
Press
Push Press
Jerk

Fun 4 2Day 061910

TIME UNDER TENSION
Cleans 12 Min
Over Head Press Lock Out 4 Min
Press 10 per Min

Fun 4 2day 061810

5 X
800 M Run
30 KB Swings
30 Pull-Ups
------------
2 X
800 M Run
30 KB Swings
30 Pull Ups
400 M Run
21 Swings
12 Pull Ups

Fun 4 2day 061610

Press - Pull Up - Pistol - Pull p

5 Ladders- 5 Rungs
Alt Hands
Press

After each ladder 5 Pull Ups

5 Ladders - 5 Rungs
Pistols

FUN 4 2DAY 061510

LET IT FLOW Practice

Over Head Squat
Turkish Get-Up
Windmill
OHS - Again
Side Press

Fun 4 2day 060910

Pyramid 10 X One Arm
Swing- High Pull- Snatch


3 X Ladder to 5
All Double Kettlebell
Renegade Rows
Swing
High Pull
Clean
Jerk
Front Squat

TGU
Swing - Release - Catch
High Pull - Release - Catch
Figure 8- Release - Catch
Repeat with Kettlebell Flip

Fun 4 2day 060710

Practice AMAP

Fun 4 2day 060610

10 Ladder Swings to 70

5 X 10 W/ 70
Swings
Cleans L & R

Fun 4 2day 060410

One Arm Long Cycle, Snatch, then OALC 1/2 total time w/ @ hand
1 min, 2 min break
1.5 min, 2 min break
1.5 min, 1.5 min break
2 Min - 1 min break
12 min

3- 5 X ALL DOUBLE KETTLEBELL
5 Snatch
7 Front Squat
7 Clean
5 Jerk
10 Swing
5 Row Alt Hands
5 Windmill Each Side

Fun 4 2day 060310

6 min
74 Snatches

3 min
110 1 H Swings

Fun 4 2day 060210

1-5 Rep Ladder
RDL
Clean
Rear Lunge
Press
Row

36 LB KB Swings with Jump Band
10-15 S Work 30-45 Rest

Fun 4 2day

10 Min AMAP Complete ROund
Halo
Round the World
Deck Squat

3 Rounds
10 Reps
1 Arm Swing L & R
Windmill L & R
Clean L & R
Press L & R
H2H Swing 10@
Row L & R

FUN 4 2day 052910

2 KB 1,2,3,4,5 Reps
W increase per set
18, 26,35, 44 LB
Renagade Row
Clean
Front Squat
Jerk