WOD: Tuesday – 090908: Kettlebell Ladders w/ Bear Crawls

Buffer

Warm Up:

2 Hand Kettlebell Swing x 5 x 1 minutes

Kettlebell Ladder:

Perform the following amount of reps for exercise 1a, then immediately perform the exact same amount for exercise 1b. Perform the number of reps of this superset without rest in between. Once done with first superset, rest 1 minute, and then perform superset 2 exactly as superset 1.

1a. Kettlebell 2 Hand Swing x 5,4,3,2,1
1b. Kettlebell Front Squat x 5,4,3,2,1

2a. Slow bear crawl x 10 yards
2b. 2 hand kettlebell swing
2c. Sprint back to start line

Perform kettlebell swings for the following reps: 10, 8, 6, 4, 2. In other words perform 10 double kettlebell swings in superset 1. Perform 8 double kettlebell swings in superset 2, etc.

  • outlaw_caj

    Thanks. This looks like good stuff. Just got my kb’s recently and will give this a try. Well at least superset #1. Perhaps I’ll run the treadmill for superset #2.