Tag

Kettle bells

LIFT: Bench press – 3 x 5 WOD: 3 Rounds 20 Hollow Rocks 20 Slingshots @ 16/12 kg 20 Superman rocks 20 Windmills – mod....

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 8 Burpee Box Jump @ 24/20 16 KB Swings @ 24/16 kg

SKILL: 150 KB Swings for time WOD: EMOM x 25 A) 1 hang squat clean + 3 push jerk B) 2 hang sq. clean +...

LIFT: Bench press – 3 x 5 WOD: AMRAP in 15 15 KB Swings @ 32/24 kg 15 Thrusters @ 75/55 15 Hang Power Snatch...

LIFT: Back Squat – 3 x 5 WOD: 2 Rounds 75 Double under’s 50 walking suitcase lunges @ 50/35 75 Double under’s 50 KB Taters...

LIFT: Press – 5 x 3 WOD: 12 thrusters @ 115/85 24 Box jumps @ 24/20 48 KB Swings @ 24/16 kg 1000m Row 48...

SKILL: Rope Climbs WOD: Teams of 4 Complete 2 Rounds 24 Suicide Sprints (6 sprints each) 250 DB / KB press *1 person working at...

SKILL: 2000m Row WOD: 5-4-3-2-1 Rope Climbs 10-8-6-4-2 Pistols 50-40-30-20-10 KB Swings @ 24/16 kg

LIFT: Press – 5 x 3 WOD: 12 Days of Christmas 1- Muscle up 2- HSPU 3- T2B 4- pistols 5- ring rows 6- goblet...

LIFT: OH Squat – 5 x 2 WOD: 20 min Ladder 5 KB Swings @ 24/16 kg / 1 Box Jump @ 24/20 10 KBS...