Tag

Kettle bells

SKILL: Agility Ladder Drills WOD: 2 Rounds 12 MB Cleans @ 20/14 24 Box Jump @ 24/20 48 KB Swings @ 24/16 kg 1000m Row...

STRENGTH: Deadlift 5 x 5 WOD: 4 Rounds 10 Cal Bike *Rest 30 sec 15 KB Swing @ 24/16 * 10 Cal Bike * 10...

SKILL: Core Complex x 10 WOD: 5 Rounds of Complex 10 KB Swings 1 Strict Pull up (weighted if possible) 15 KB Swings 2 Strict...

STRENGTH: Front Squat 5 x 5 WOD: AMRAP in 15 5 R-Leg Deadlift @ 24/16 kg 10 Slingshots @ 20/14 kg 5 L-Leg Deadlift 10...

SKILL: Dodgeball WOD: Partner Relay 30 Calorie Row each then AMRAP 1 Burpee Box Jump Over @ 24/20 1 Goblet Squat @ 24/16 kg 1...

WOD: 12 DAYS of CHRISTMAS 1 Muscle Up 2 HSPU 3 T2B 4 Pistols 5 Ring Rows 6 Goblet Squat @ 24/16kg 7 Ball slam...

STRENGTH: Deadlift 5 x 5 WOD: AMRAP in 8 2 KB Cluster – R 2 KB Cluster – L 4 KB Cluster – R 4...

SKILL: 60 sec Max Calorie Assault Bike WOD: 4 Rounds 10 KB Swing – R arm 10 KB Swing – L 10 Russian Swing 10...

STRENGTH: Press 5 x 3 @ 50% WOD: Friday the 13th Crap Shoot – AMRAP in 13 2 – 100 Double under’s 3 – 10...

STRENGTH: Deadlift 5×5 WOD: 4 Rounds 15 Calorie Row 12 KB Swings @ 32/24 kg 9 Goblet Squats