Tag

Kettle bells

SKILL: Double under’s – EMOM x 8 WOD: 20 Deadlift @ 225/155 Run 200m 20 KB Swings @ 32/24 kg Run 200m 20 Burpees Run...

LIFT: Front Squat – 5 RM WOD: AMRAP in 15 5 paralette pass thru 10 Russian twist / side @ 16/12 kg 15 Ball slams...

LIFT: Press – 3 RM WOD: 1 min AMRAP SLDL @ 95/65 1 min AMRAP KB Swings @ 24/16 kg 1 min AMRAP Pendlay Row...

SKILL: 30 Turkish Get ups WOD: 3 Rounds 400m Run 15 V ups

LIFT: OH Squat – 3 RM WOD: 3 Rounds 50 KB Swings @ 24/16 kg 50 Cal. Row

LIFT: Clean – 3 RM WOD: 100 KB Swings @ 24/16 kg 10 Power cleans @ 115/85 20 Ball Slams @ 25/20 100 KB Swings...

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 8 20 KB Swings @ 32/24 kg 10 KB Highpulls 5 Sprawls

THANKSGIVING TURKEY WOD Partner’s complete (with 1 person working at a time) 200 Double under’s 100 KB Swings @ 24/16 kg 100 walking lunge steps...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 20 Run 200m 20 cleans @ 95/65 Run 300m 30 box jumps @ 24/20 Run...

SKILL: Core complex x 10 WOD: AMRAP in 12 Row 250m 20 KB Snatch @ 20/14 kg