Tag

Kettle bells

SKILL: Muscle up progressions WOD: 3 Rounds 20 Slingshots @ 16/12 kg 15 sit ups 10 body rows 5 burpees

LIFT: Snatch – 7 x 1 @ 90% WOD: 5 Rounds 30 KB Swings @ 24/16 15 Box Jumps @ 24/20 -10 min Cap- Class...

LIFT: Press – 5 x 3 @ 85% WOD: 10 Rounds – using a single KB 10 Cleans 10 Front rack squat 10 press 10...

SKILL: Tire Flips WOD: 1000m Row then 3 Rounds of: 5 Renegade row @ 40/30 25 KB Swings @ 24/16 kg then… 1000m Row

LIFT: Back Squat – 1 RM WOD: AMRAP in 20 10 KB Snatch @ 24/16 kg 10 T2B 10 Box Jump @ 24/20 10...

LIFT: Snatch – 1 RM WOD: 10-9-8-7-6-5-4-3-2-1 KB Swings (HAP) Wall ball (HAP) -score time and load-

LIFT: OH Squat – 1 RM WOD: AMRAP in 18 12 Hang Power Clean @ 95/65 12 Wall ball @ 20/14 12 KB Swings @...

LIFT: Jerk – 1 RM WOD: 4 Rounds – no timer 30 Heavy KB Swings 20 High box jumps 10 KB strict press, goblet style...

SKILL: Squat Ball WOD: “Eva” 5x 800m Run 30 KB Swings @ 24/16 kg 30 Pull ups

LIFT: Back Squat – 3 RM WOD: 4 Rounds AMRAP in 1 min KB Thrusters @ 16/12 kg AMRAP in 1 min Double under’s AMRAP...