Tag

Kettle bells

LIFT: Front Squat – 5 x 2 WOD: 500m Row 40 Ball slams @ 20/15 30 Slingshots @ 16/12 kg 20 T2B 10 sprawls

SKILL: 4 Rounds 60 sec plank 25 Hollow rock WOD: 200 Heavy KB Swings *2 lengths of bear crawl per drop

LIFT: Snatch – 7 x 1 @ 85% 1RM WOD: 10 to 1 Dual KB Squat Clean 10 to 1 Sprawls

SKILL: 500m Row for time WOD: 5 rounds 2 Rope climbs 10 alt. pistols 15 Suitcase Deadlift @ 32/24 kg

LIFT: Press – 5 RM WOD: AMRAP in 9 6 slingshots @ 24-16 kg 9 T2B 12 KB Swings @ 24/16 kg

LIFT: Clean – 1RM WOD: 50 Turkish Get ups @ 24/16 kg

LIFT: Front Squat – 5 x 2 @ 85% of 1RM WOD: 4 Rounds 30 Box Jump @ 24/20 30 Wall ball @ 20/14 30...

LIFT: Back Squat – 5 RM WOD: 4 Rounds 1 min AMRAP KB Highpull 1 min AMRAP push ups 1 min AMRAP pull ups 1...

LIFT: Bench Press – 3 x 5 WOD: 2 X 10 Heavy Goblet Squats 10 T2B 1 Suicide Rest 1 min after 2 sets Complete...

LIFT: Snatch – 7 x 1 WOD: 50 Box Jump then…. 12 to 1 Heavy KB Swings 1 to 12 Squat jumps then… 50 Burpees