Tag

Kettle bells

LIFT: Clean & Jerk – 7 x 1 WOD: 4 Rounds 10 Dual KB Cleans @ 24/16 kg 8 C2B pull ups 6 HSPU 30...

LIFT: Bench Press – 3 x 5 WOD: 300 KB Swings for time @ 24/16 kg

SKILL: Atlas stone technique WOD: 1 to 10 to 1 Box Jumps @ 24/20 KB Swings @ 32/24 kg

“Filthy Fifty” 50 Box Jumps @ 24/20 50 jumping pull ups 50 KB Swings @ 16 /12 kg 50 walking lunge steps 50 K2E 50...

LIFT: Press – 5 x 3 WOD: Tabata these…….. KB Swings @ 24/16 kg Double under’s Goblet squats

12 Days of Christmas On the first day of Christmas my true love gave to me…. 1 Muscle up 2 HSPU 3 T2B 4 pistols...

LIFT: Front Squat – 5 x 2 @ 90% WOD: AMRAP in 12 10 KB thrusters 2 24/16 kg 10 Body Rows 20 Mountain climbers

LIFT: Bench Press – 3 x 5 @ 85% WOD: 3 min. AMRAP 20 KB Swings @ 24/16 kg 5 Burpees -Rest 2 min –...

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 8 25 KB Swings @ 24/16 kg 25 Double under’s

LIFT: Front Squat – 1 RM WOD: 14 min EMOM odd: 10 press @ 50% 5RM even: 20 KB Highpulls @ 24/16 kg