Tag

Kettle bells

LIFT: Bench Press – 1 RM WOD: AMRAP in 12 30 Calorie Row 20 Pendlay Row @ 95/65 10 Suitcase Deadlift @ 32/24 kg

LIFT: Press – 1 RM WOD: 2 min AMRAP Squat cleans @ 95/65 Rest 1 min 2 min AMRAP KB Swings @ 32/24 kg Rest...

SKILL: Sled Pull – for load WOD: 500m Row then 15-12-9 Paralette dips KB Swings @ 32/24 kg then 500m Row

LIFT: Snatch – 7 x 1 @ 90% WOD: Partner Chipper! 50 Alternating Ball slams @ 20/15 25 Unison burpees 50 Unison KB Swings @...

LIFT: Front Squat – 6 x 3 @ 85% WOD: Tabata this…. V-ups KB Swings @ 24/16 kg Slingshots

LIFT: Press – 3 x 5 @ 85% WOD: 3 Rounds 10 Push press @ 115/75 25 KB Swings @ 24/16 kg

LIFT: Front Squat – 3 RM FRIDAY THE 13TH WOD: AMRAP in 13 Crap Shoot Roll the dice – complete the exercise, roll again. 2...

LIFT: Bench Press – 5 RM WOD: AMRAP in 8 12 KB Swings @ 32/24 kg 6 push ups 12 squats 6 pendlay row @...

LIFT: Press – 5 RM WOD: 30 Goblet Squats @ 20/14 kg 30 Hollow Rock 30 thrusters @ 95/65 30 Hollow Rock 30 Goblet Squats...

LIFT: Snatch – 7 x 1 @ 90% WOD: 4 x 250m Row 15 Russian twist / side @ 16/12 kg 5 V-ups