Tag

Kettle bells

LIFT: 3 Cleans (~55%) EMOM for 10 min. WOD: 21-18-15-12-9-6-3 Pendlay Row @ 135/95 KB Swings @ 32/24 kg

SKILL: Turkish get ups 5-4-3-2-1 WOD: Partner AMRAP in 20 A) Row 250m B) Hold plank -alternate exercise each round-

SKILL: Deck Squat / Candle stick to pistol 30 reps WOD: FRIDAY THE 13TH CRAP SHOOT! AMRAP IN 13 2- 100 Double under’s 3- 10...

LIFT: 3 Cleans EMOM x 10 WOD: 4 Rounds 6 HSPU 8 Deadlift @ 75% 5RM 10 KB Swings @ 32/24 kg

SKILL: Core Combination x 10 reps WOD: 4 Rounds 10 T2B 15 Squat jumps 20 Russian twist @ 16/12 kg

LIFT: Deadlift 5 RM WOD: 5x 10 Body Rows 20 KB Swings @ 24/16 kg

SKILL: Partner 3000m Row WOD: 4 Rounds 10 T2B 20 KB Swings @ 24/16 kg 30 Double under’s

LIFT: Press – 5 x 3 WOD: AMRAP in 15 5 sprawls 10 goblet squats @ 24/16 kg 15 KB Swings @ 24/16 kg

SKILL: 150 KB Swings for time WOD: 5 Rounds 5 Power Cleans 10 Thrusters 5 Strict pull ups – no timer – post load –

LIFT: Back Squat – 3 x 5 WOD: 5 x 10 ball slams @ 20/15 10 Russian twist / side @ 16/12 kg 5 paralette...