Tag

Kettle bells

SKILL: Max Height Box Jump WOD: 5 Rounds 7 Ring Dips 14 KB Sumo Deadlift Highpull @ 32/24 kg 28 KB Swings

SKILL: Core Complex – 10X WOD: 4 Rounds 5 Dual KB Clusters @ 16/12 kg 10 T2B 20 Double under’s

LIFT: Bench Press – 5 RM WOD: AMRAP in 10 1 Suicide Sprint 5 KB Deadlift @ 32/24 kg 10 KB Swings @ 32/24 kg

LIFT: Back Squat – 5 RM WOD: 3 Rounds 1 min AMRAP sit ups 1 min AMRAP Ball slams @ 25/20 1 min AMRAP Slingshots...

LIFT: Clean & Jerk – 5 x 1 WOD: 5 Rounds 2 Turkish Get up @ 24/16 kg 50 Double under’s

LIFT: Front Squat – 3 x 2 WOD: Ascending Ladder by 3’s – AMRAP in 15 3 Dual KB Beggars 3 Ring Rows

LIFT: Press – 5 x 3 WOD: Deck of Cards – 16 min AMRAP Hearts = KB Snatch Clubs = Push ups Spades = KB...

LIFT: Deadlift – 3 x 5 WOD: EMOM x 20 A) plank hold B) 20 KBS @ 24/16 C) Hollow Hold D) 5 Paralette Pass...

LIFT: OH Squat – 3 x 2 WOD: 100 foot 1-arm OH walk lunge @ 24/16kg 50 wall ball @ 20/14 50 Box Jump @...

LIFT: Front Squat – 3 x 2 WOD: AMRAP in 12 10 Cal Row 10 Ring Rows 20 KB Swings @ 24/16