Tag

Kettle bells

STRENGTH: Thruster 1RM WOD: Crap Shoot – AMRAP in 13 2 – 100 Double under’s 3 – 10 Sprawls 4 – 10 Pull ups 5...

STRENGTH: Deadlift 3 x 5 WOD: 40/20 Circuit – 3 Rounds Ball slams @ 20/15 Slingshots Mountain climbers

STRENGTH: Back Squat 6 x 3 WOD: 4 Rounds In 2:30 Complete: 30 KB Swings @ 32/24 kg 20/15 Calorie Bike/Row Max Calorie Row/Bike -Rest...

Family Day WOD: Teams of 4 – Complete 2 Rounds AMRAP in 3 Calorie Row AMRAP in 3 Ring Rows AMRAP in 3 Resisted Sprints...

SKILL: 500m Row for Time WOD: 3 Rounds 21 KB Cleans – R 15 KB Snatch – R 9 KB Thrusters – R 21 KB...

STRENGTH: Deadlift 3 x 5 WOD: 4 Rounds 300m Row 30 KB Swings @ 24/16 kg 3 Rope Climbs

STRENGTH: OH Squat 5 x 2 WOD: EMOM x 15 A) AMRAP Burpee Box Jumps B) 10 Sit ups / GHD C) 20 KB Swings...

STRENGTH: 10 min EMOM Power Clean + Hang Power Clean + Split Jerk @ 70% WOD: 25-20-15-10 KB Swing @ 24/16 kg 30 sec HS...

SKILL: 60 sec Max Calorie Assault Bike WOD: 33 Deadlift @ 115/85 33 Box Jump @ 24/20 66 KB Swings @ 24/16kg 33 K2E 66...

STRENGTH: Press 5 x 3 WOD: Partners – 10 min AMRAP Row for Calories -switch as needed- REST 2 min 5 min AMRAP Goblet Squats...