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Old 04-10-2012, 01:31 AM   #1
Aku Pöllänen
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Killer Wod

I went trough this self made wod today and for me atleast it was really hard. I like to know what you guys think of it.

-Dustin-

5 rounds for time with 30sec rest between rounds:

50 kettlebell swings, 35lbs
5 clean and jerks, 165lbs
15 pull-ups
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Old 04-12-2012, 02:07 AM   #2
Jamail Sills
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Re: Killer Wod

I am going to try this one.
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Old 04-12-2012, 03:28 AM   #3
Aku Pöllänen
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Re: Killer Wod

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Originally Posted by Jamail Sills View Post
I am going to try this one.
Yeah give it a go and tell me how you liked it! You can also adjust the weights heavier if you want but the key point is to tire your body with kettlebell swings by doing lots of reps (endurance) and then go quite heavy with clean and jerks (strenght)

I also added the little rest between rounds because i really got dizzy during the first round. So you can also try it without rest.
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Old 04-12-2012, 04:08 AM   #4
Eric Montgomery
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Re: Killer Wod

250 KB swings sounds like about 150 more than most people should ever do in a single workout...prepare for some serious hamstring and lower back soreness, as well as shredded hands, if you're not used to that kind of volume.
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Old 04-12-2012, 04:23 AM   #5
Aku Pöllänen
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Re: Killer Wod

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250 KB swings sounds like about 150 more than most people should ever do in a single workout...prepare for some serious hamstring and lower back soreness, as well as shredded hands, if you're not used to that kind of volume.
KB isnt my best part but i still managed to go through this workout without a much soreness. If you keep the weight quite minimum (like 35lbs) i think its ok. Or atleast for me it was But still i really said that it is a killer
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Old 04-17-2012, 10:39 AM   #6
Gino Bua
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Re: Killer Wod

I actually did this after a deadlift SWOD... the KB swings were pretty rough had to break them up, other then that it was a good constant wod.
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Old 04-19-2012, 12:10 AM   #7
Graeme Moore
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Re: Killer Wod

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Originally Posted by Eric Montgomery View Post
250 KB swings sounds like about 150 more than most people should ever do in a single workout...prepare for some serious hamstring and lower back soreness, as well as shredded hands, if you're not used to that kind of volume.
Maybe a noob, but for a seasoned girevik this will be fine. A staple workout I always bank on if I'm pushed for time is '20-20s' - 20 swings on the minute for 20 minutes.
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Old 04-19-2012, 06:57 AM   #8
Aku Pöllänen
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Re: Killer Wod

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Originally Posted by Gino Bua View Post
I actually did this after a deadlift SWOD... the KB swings were pretty rough had to break them up, other then that it was a good constant wod.
Nice! I need bit more endurance before i combine it with anything else. Or im not sure, maybe with deadlifts it would be ok got to try sometime.
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Last edited by Aku Pöllänen : 04-19-2012 at 07:00 AM.
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Old 05-16-2012, 01:30 PM   #9
Niemelä Samuel Rikhard
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Re: Killer Wod

I'll try this tomorrow!
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