Tag

Kettle bells

SKILL: 3 x max HSPU WOD: 4 Rounds – 30 sec. work/30 sec. rest Row for meters KB Snatch – Left Broad Jumps KB Snatch...

LIFT: OH Squat – 5 x 2 WOD: EMOM until unable to complete the work in 1 minute 2 KB Swings @ 24/16 kg 2...

LIFT: Front Squat – 5 x 2 WOD: Partner’s A) Runs 100m while B) chips away at the WOD, switching places when partner A completes...

LIFT: Press – 3 x 5 WOD: KB ANNIE 50-40-30-20-10 Double unders KB Swings @ 24/16 kg

LIFT: Back Squat – 3 x 5 WOD: FRIDAY THE 13TH CRAP SHOOT AMRAP in 15 Roll the dice – complete the exercise and reps...

LIFT: Press – 3 x 5 WOD: AMRAP in 8 2 HSPU 4 Ball slams @ 20/15 6 KB Snatch @ 24/16 kg

LIFT: Back Squat – 3 x 5 WOD: 21-18-15-12-9-6-3 Body Rows KB Swings @ 32/24 kg

SKILL: 3 x max HSPU WOD: 5x 5 HK2E 10 Burpees 15 KB Swings @ 24/16 200m Run

LIFT: Snatch – 7 x 1 WOD: 5 Rounds 5 K2E 10 Russian twist / side @ 16/12kg 25 Double under’s

LIFT: Snatch – 7 x 1 WOD: – for time – 500m Row 25 Goblet squats @ 32/24 kg 50 Double under’s