Tag

Kettle bells

SKILL: Max Height Box Jump WOD: 12 to 1 Ring Rows 1 to 12 Heavy KB Swings

SKILL: 4 x 100m sprints WOD: 10 to 1 Sprawls 20 to 2 slingshots @ 16/12 kg

SKILL: Sled Push for Load WOD: AMRAP in 13 5 HSPU 10 Front Rack KB Squats 15 Pull ups

LIFT: OH Squat – 5 x 2 WOD: 5 Rounds 20 sit ups 20 push ups 20 slingshots @ 16/12 kg -1 min rest between...

LIFT: Clean & Jerk – 7 x 1 WOD: 300 KB Swings @ 24/16 -EMOM 5 Box Jumps-

LIFT: Press – 5 x 3 WOD: Alternating Tabata – 2 Rounds superman’s squat jumps slingshots sit ups KB swings mountain climbers DB snatch Deadhang...

LIFT: Press – 5 x 3 WOD: Crap Shoot! – Roll the Dice 13 min AMRAP 2 – 100 DU’s 3 – 5 Sprawls 4...

LIFT: Push Press – 1RM WOD: 5 Rounds 100 foot Odd Object Carry 20 KB Snatch to OH Lunge Step @ 24/16kg -1 min Rest...

SKILL: Rope Climbs – 2 min max effort WOD: 5-10-15-20-25 sit ups mountain climbers / leg slingshots @ 16/12 kg Ball slams @ 20/15

LIFT: 10 min EMOM of 1 Push press + 1 Push jerk + 1 Split Jerk WOD: KB KRUSHER AMRAP in 8 5 KB Swings...