Tag

Kettle bells

LIFT: Bench Press – 5 x 5 WOD: Partner’s – One athlete working at a time 100 KB Swings @ 24/16 kg 5 Rounds of…...

SKILL: 1200m Run for time WOD: 21-15-9 Cal. Row KB Swings @ 32/24 kg Box Jump Overs @ 24/20

SKILL: Hand balance WOD: 5 Rounds for time 10 V-ups 10 squat jumps 20 Russian twist @ 16/12 kg

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 10 200m Run 10 goblet squats @ 24/16 kg 10 pull ups ( body rows)

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 10 Burpees 10 V to HB 20 KB Swings @ 24/16 kg

LIFT: Front Squat – 5 x 2 WOD: 50 push ups 200m Run 50 box jumps 24/20 200m Run 50 KB Swings 24 / 16...

LIFT: Snatch 7 x 1 WOD: AMRAP in 15 10 push ups 10 KB Highpulls @ 24/16 kg 10 Ball slams @ 20/15

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 6 Pendlay Row @ 115/75 12 KB Swings @ 24/16 kg 24 double under’s

LIFT: Front Squat 5 x 2 WOD: AMRAP in 12 10 squats 20 KB Swings @ 24/16 kg 10 sprawls

LIFT: Bench Press 3 x 5 WOD: Row 1000m 3 Rounds of… 5 Renegade Row @ 30/25 25 KB Swings @24/16 kg then… Row 1000m