Tag

Kettle bells

SKILL: Core Complex WOD: Partner WOD 1 – 2 K row for time (switch as needed) Partner WOD 2 – 3 min AMRAP Tire Flips...

SKILL: Sled Push WOD: 21-15-9 Burpee broad jump Goblet squats @ 24/16 kg

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 15 5 Sprawl 10 Push jerk @ 115/85 15 Goblet Squats @ 24-16 kg

LIFT: Press – 5 x 3 WOD: 25 min AMRAP 10 pullups 15 KB Swings @ 24/16 kg 20 Box jumps @ 24/20

LIFT: Deadlift – 5 x 5 WOD: 100 Double under’s 10-9-8-7-6-5-4-3-2-1 KB Highpull @ 24/16 kg Ball slams @ 20/15 then… 100 Double under’s

LIFT: Snatch – 7 x 1 WOD: AMRAP in 16 4 T2B 8 KB Swings @ 32/24 kg 12 GHD sit ups (weighted Abmat situps)

SKILL: Core Complex – 10x WOD: Complex 5 Rounds of the following complex: 10 KB Swings @ 24/16 kg 1 pull up (strict and/or weighted)...

LIFT: Deadlift – 5 x 5 (60% of 5RM) WOD: 21-15-9 Burpee broad jumps KB Swings @ 32/24 kg

LIFT: Bench Press – 3 X 5 WOD: 3 Rounds 25 Cal. Row 15 Goblet squats @ 24/16 kg 2 Wall walks

LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRollsAP in 13 min 2 – 100 DU’s 3 – 10 Ring...