Tag

Kettle bells

SKILL: 150 KB Swings for time @ 24/16 kg WOD: 14 min EMOM odd minutes perform 5 Pendlay Row for quality at 50% BW even...

LIFT: Floor Press – 3 x 5 WOD: 10-9-8-7-6-5-4-3-2-1 Sprawls 20-18-16-14-12-10-8-6-4-2 Slingshots

LIFT: Press 5 x 3 WOD: 5 Rounds 10 Body rows 20 KB Swings @ 24/16 kg 30 Double under’s

LIFT: OH Squat 5 x 2 WOD: AMRAP in 10 5 T2B 10 squat jumps 20 slingshots @ 16/12 kg

LIFT: 3 Cleans EMOM for 10 min (50-60%) WOD: “Swinging Annie” 50-40-30-20-10 KB Swings @ 24/16 kg Double under’s

SKILL: 150 KB Swings for time WOD: AMRAP in 10 5 Burpees 10 Press @ 50% 5RM 15 Body Rows

SKILL: Turkish Get up 5-4-3-2-1 WOD: 30 second Intervals for max reps: Hollow Rock Russian twist @ 16/12 kg HK2E Rest 5 Rounds

LIFT: Press 5 x 3 WOD: AMRAP in 8 10 KB Snatch @ 16/12 kg 15 russian twist / side 200m Run

LIFT: 2 Snatch EMOM for 10 min. (50% 1RM) WOD: AMRAP in 8 10 push ups 20 KB Highpull @ 24/16 kg 10 body rows

SKILL: Running drills WOD: 5 Rounds 15 T2B 20 Russian twist @ 16/12 kg 25 KB Swings @ 24/16 kg