Tag

Kettle bells

SKILL: 500m Row for Time WOD: EMOM x 24 A) 10 Heavy KB Swings B) 6 HSPU C) 10 Box Jump @ 30/24″ BENCHMARK:...

LIFT: Back Squat – 5 x 3 WOD: 500m Row 40 KB Swings @ 32/24 kg 30 Ball Slam @ 25/20 20 Pull ups 10...

SKILL: KB Clean & Press Technique WOD: 10 Rounds 7 KB Clean & Press – Right @ 16/12 kg 7 KB Clean & Press –...

SKILL: Shoulder / thoracic mobility WOD: 1-2-3-4-5-6-7-8-9-10 KB Clean & Push Press – Right KB OH squat – R KB Clean & Push Press –...

SKILL: Sled Push for load WOD: AMRAP in 14 250m Row 50 KB Swings @ 24/16 kg 25 Double under’s

LIFT: Bench Press – 5 x 5 WOD: 5 Rounds 2 Wall walk 10 DB / KB push press (5 per arm) 10 Ring Dips

LIFT: Front Squat – 5 x 3 WOD: 21-15-9-15-21 H2H Swings @ 24/16 kg T2B

SKILL: Ring Dips / Ring Supports – 3 x Max Effort WOD: AMRAP in 20 5 C2B pullups 10 Burpees 15 KB SDLHP @ 24/16...

LIFT: OH Squat – 5 x 3 WOD: Partner’s – 14 min AMRAP 3 Heavy Deadlift 50 foot Bear Crawl 10 Heavy Russian Swings 50...

SKILL: Rope Climb WOD: Partner’s Buy In with 1000m Row (partition as needed) then complete 500 KB Swings partner A swings while partner B holds...