090509 WOD “DL’s & KB Swings”

Workout: “Crossfit Football WOD

21-15-9 Reps of;

225lb. Back Squat
70lb. Kettlebell Swings

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21-15-9 Reps of;

225lb. Back Squat
70lb/32kg Kettlebell Swings


21-15-9 Reps of;

185lb. Back Squat
53lb/24kg Kettlebell Swings (or use 50lb. Dumbells)


21-15-9 Reps of;

135lb. Back Squat
35lb/16kg Kettlebell Swings (or use 35lb Dumbell, or less if needed)

Todays WOD is courtesy of a new great site put together by John Welborn who plays in the NFL and is an avid Crossfiter. The site is “Crossfit Football“, and it focuses on getting athletes ready for the season. There are some great heavier metcon workouts on the site. We’ll definitely be doing more of them. If these movement are new to you, scale the weight back further.


Article: “Who Needs an Expensive Gym to Get Strong and Ripped“, Life Spotlight

“Do you think you really need the most advanced gym equipment to build big muscles? Do you think you need expensive supplements and fat burners to get ripped and in shape? Are you spending $100s a month and getting nowhere?”


1 Comment

Filed under WOD's

One response to “090509 WOD “DL’s & KB Swings”

  1. Great lookin’ WOD – one I’ll be hittin tomorrow before mother’s day dinner!

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