WOD: Wednesday - 032608


Kettlebell Drag & Shuffle:

While peddling backwards in a squatting position, drag the kettlebell with one arm for 20 yards. Pick up the kettlebell and hold it by the horns. While holding the kettlebell in front of your chest, shuffle back to the starting line. Properly place the kettlebell down, and drag it for 20 yards with the opposite hand, and shuffle to starting line in opposite direction. Complete 5 rounds. rest 1 minute between rounds.


Things to remember, when peddling backwards:


Do not grab or pick up the kettlebell when peddling backwards. Always lead with your hips hinged and butt extended. Keep you back flat, and always look ahead. Keep your abs engaged. Peddle backwards by driving and pushing the balls of your feet in the ground.


Rest for 2 minutes, then perform the following sequence:


Alternate the following 2 exercises in the following fashion;

1. 10 KB 2 handed swings/ 1 Burpees
2. 10 KB 2 handed swings/ 2 Burpees
3. 10 KB 2 handed swings/ 3 Burpees
4. 10 KB 2 handed swings/ 4 Burpees
5. 10 KB 2 handed swings/ 5 Burpees
6. 10 KB 2 handed swings/ 6 Burpees
7. 10 KB 2 handed swings/ 7 Burpees
8. 10 KB 2 handed swings/ 8 Burpees
9. 10 KB 2 handed swings/ 9 Burpees
10.10 KB 2 handed swings/ 10 Burpees

Rest 1 minute, and then reverse the sequence
(i.e 10 KB 2 handed swings/ 9 Burpees, 10 KB 2 handed swings/ 8 Burpees, etc...)


You can also perform this exercise sequence in the following fashion:

1. 10 KB 2 handed swings/ 1 Burpee
2. 9 KB 2 handed swings/ 2 Burpees
3. 8 KB 2 handed swings/ 3 Burpees
4. 7 KB 2 handed swings/ 4 Burpees
5. 6 KB 2 handed swings/ 5 Burpees
6. 5 KB 2 handed swings/ 6 Burpees
7. 4 KB 2 handed swings/ 7 Burpees
8. 3 KB 2 handed swings/ 8 Burpees
9. 2 KB 2 handed swings/ 9 Burpees
10.1 KB 2 handed swing/ 10 Burpees