Tag

Kettle bells

LIFT: Back Squat 5 x 10 @ 135/95 WOD: AMRAP in 12 200m Run 50 KB Swings @ 24/16

SKILL: Quadripedal Tag WOD: 5 Rounds 6 pistols 9 Pendlay Row @ 135/95 12 KB Swings @ 32/24 kg For quality!

SKILL: Windmills 5-4-3-2-1 WOD: AMRAP in 20 5 R-KB Snatch @ 24/16 kg 5 R-OH Lunge 10 Supermans 4 L-KB Snatch 5 L-OH Lunge 10...

LIFT: Floor Press – 3 x 5 WOD: 3x 600m Run 30 foot Bear walk 15 KB High pulls @ 24/16 kg

SKILL: Hungry Hungry Hippos WOD: Teams of 4 – 3 Rounds 1 min Intervals each: Row for cal. Box Jumps KB Swings MB Cleans Rest

SKILL: 400m Run for time WOD: AMRAP in 15 10 V-ups 15 squat jumps 20 KB Swings @ 24/16 kg

LIFT: Press 5 x 5 WOD: 6x 10 slingshots @ 20/12 kg 20 KB Highpulls -EMOM stop & complete 5 burpees-

SKILL: 100m sprints x 5 WOD: 3 Rounds of… 1 min AMRAP strict press @ 50% 5×3 wt. 1 min AMRAP KB Highpull @ 24/16...

SKILL: Turkish Get up 5 x 2 WOD: AMRAP in 15 5 V-ups 10 OH Squats @ 95/65 15 squat thrusts

LIFT: 3 Cleans EMOM for 10 min. WOD: 5 Rounds 5 KB thrusters – R @ 24/16kg 100m Run 5 KB thrusters – L 100m...