Tag

Kettle bells

LIFT: Clean & Jerk – 7 x 1 @ 80% 1RM WOD: 3 Rounds 10 Pendlay row @ 115/85 20 Calorie Row 30 KB Swings...

SKILL: Plank Wars WOD: 400m Front Rack Dual KB Carry -every drop complete 20 squats before continuing-

LIFT: Press – 3 x 10 @ 65% 5RM WOD: Complete 3 Rounds 10 KB Swings @ 24/16 kg 1 Bar MU (sub ring MU...

LIFT: Bench Press – 3 x 10 @ 65% 5RM WOD: AMRAP in 12 5 Broad Jump 10 T2B 20 Slingshots @ 16/12 kg 40...

LIFT: Back Squat – 5 x 5 @ 75% 5RM WOD: Row 500m – 400m – 300m – 200m – 100m KB Highpull 50-40-30-20-10 @...

LIFT: Front Squat – 3 RM WOD: In 5 minutes complete 400m Run 25 KB Swings @ 24/16kg AMRAP sit ups -Rest 2 min- Repeat...

SKILL: 150 KB Swings for Time WOD: 3 Rounds 400m Run 10 Clusters @ 95/65 15 Burpees

LIFT: Front Squat – 5 RM WOD: 10-20-30-40-50 KB Highpulls @ 24/16 kg 3-6-9-12-15 Dips

SKILL: Assault Bike Sprints – 15/45 WOD: 100 Turkish Get Ups for time -score weight and time-

SKILL: Rope Climbs WOD: AMRAP in 16 10 Dual KB Beggars @ 16/12 kg 15 Wall Ball @ 20/14 200m Run