Tag

Kettle bells

LIFT: Bench Press – 3 x 5 WOD: 4 Rounds 1 min AMRAP Power Cleans @ 135/95 1 min AMRAP push ups 1 min AMRAP...

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 20 5 Kb Snatch – R 50 Ft OH walking lunge 10 sprawls 5 KB...

LIFT: 10 min EMOM: 1 snatch pull + 1 squat snatch @ 90% 1RM WOD: AMRAP in 9 5 HSPU 10 KB Snatch @ 24/16...

LIFT: OH Squat – 5 x 2 WOD: 20 min EMOM odd: 10 Kb Swing to Goblet Squat even: 5 sprawls

LIFT: Bench Press – 3 x 5 WOD: 21-15-9 Squat cleans @ 155/115 T2B

SKILL: Muscle Up Skill Work – 10 min practice WOD: 10 Rounds 10 KB Swing to Goblet Squat @ 24/16 kg 5 Broad Jumps

SKILL: 60 sec Max Effort Assault Bike WOD: 5 Rounds – 1 min Intervals Heavy KB Swings DB Snatch (alt) Goblet Squat Rest

LIFT: Deadlift – 3 x 8 WOD: 14-12-10-8-6-4-2 Slingshots @ 16/12 kg OH Lunges @ 45/25 Pull ups

LIFT: Front Squat – 5 x 2 WOD: 90 sec Work / 30 sec Rest Squat jumps KB Swings @ 24/16 kg Box Jumps...

LIFT: 10 min EMOM 1 snatch pull + 1 squat snatch + 1 power snatch WOD: 16 min EMOM 6 Goblet Squat @ 32/24 kg...