Tag

Kettle bells

LIFT: Front Squat – 5 x 2 WOD: 3 min AMRAP Burpees Rest 1 min 3 min AMRAP Slingshots @ 16/12 kg Rest 1 min...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 10 Calorie Row 50 foot walking KB Lunges @ 2x16kg/2x12kg 20 Cal Row 50...

LIFT: Bench Press – 3 x 5 WOD: 4x 15 squats 15 KB Swings @ 24/16 kg 15 Box Jumps @ 24/20 15 Hang Power...

LIFT: Back Squat – 3 x 5 WOD: 1000m Row 50 Goblet squats @ 24/16 kg 100 Double under’s

LIFT: Snatch – 7 x 1 WOD: Tabata…. ball slams @ 20/15 wall ball @ 20/14 KB swings @ 24/16 kg push press @ 75/55...

SKILL: Core complex – 10 Rounds WOD: “Helen” 3 Rounds 400m Run 21 KB Swings @ 24/16 kg 12 Pull ups

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 15 5 KB Highpull @ 32/24 kg 10 KB Swings @ 32/24 kg 15 Squat thrusts

LIFT: Deadlift 1 x 5 WOD: 3 Rounds 400m Run 40 sit ups 7 KB Swings @ 32/24 kg

SKILL: 150 KB Swings for time WOD: AMRAP in 12 40 Double unders 20 Power snatch @ 95/65 10 Pull ups 5 Burpees

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 8 burpee box jump @ 24/20 16 KB Swings @ 32/24 kg