Tag

Kettle bells

LIFT: Bench Press – 1 RM WOD: 4 Rounds 8 Ring push ups 16 T2B 32 KB Highpull @ 24/16 kg

SKILL: T2B progressions WOD: Partner AMRAP in 20 A) 30 Cal Row B) Max goblet squats @ 24/16 kg -alternate each round-

LIFT: Bench Press – 3 RM WOD: 21-15-9 squat thrusts KB Swings @ 32/24 kg Sprawls

LIFT: Front Squat – 5 RM WOD: 400m Row 12-10-8-6-4-2 KB Swing @ 32/24 kg 2-4-6-8-10-12 Pendlay Row @ 115/85 400m Row

SKILL: HSPU / HS hold WOD: Tabata this… Calorie Row Slingshots Sprawls

LIFT: Back Squat – 5 RM WOD: 50 Turkish Get ups for time @ 24/16 kg

LIFT: Jerk – 5 x 1 WOD: AMRAP in 3 OH Squats @ 95/65 -Rest 1 min- AMRAP in 3 Double under’s -Rest 1 min-...

SKILL: Turkish get up 1-1-1-1-1 WOD: 5 Rounds 20 Calorie Row 10 Box Jumps @ 24/20 5 Squat cleans @ 185/135

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 10 10 Pendlay Row @ 115/85 20 KB Swings @ 24/16 kg

LIFT: Deadlift – 1 x 5 WOD: Tabata KB Thrusters (alt. hands) -Rest 1 min- Tabata Mountain climbers -Rest 1 min- Tabata shuttle run