Tag

Kettle bells

SKILL: Bottoms up Dual KB Press 3 x max effort WOD: 15-12-9 Pull ups Ring dips w/ 25 Double unders between sets

LIFT: Back Squat – 3 x 5 WOD: Tabata these… Ring support Russian twist @ 16/12kg K2E

SKILL: 3 x 10 Ring dips WOD: 4 RFT 10 KB Swings @ 32/24 kg 20 Double Unders 30 Squat thrusts

Skill: 500m Row WOD: Tabata these…. K2E KB Swing @ 24/16kg plank Ball slams @ 20/15

LIFT: Clean & Jerk 1 RM WOD: 4 Rounds 1 min AMRAP SLDL @ 75/55 1 min AMRAP Body Rows 1 min AMRAP KB Swings...

LIFT: Back Squat – 1 RM WOD: 90 sec. Work / 30 sec. Rest Row for calories Max reps KB Swings @ 24/16 kg Max...

LIFT: Press 5 RM WOD: AMRAP in 5 10 KB Swings @ 24/16kg 20 Double unders REST 2 min AMRAP in 2 Box Jumps @...

LIFT: Clean & Jerk 7 x 1 WOD: 2-10-2 KB Snatch per arm @ 24/16kg Sprawls

LIFT: Front Squat 5 x 2 WOD: AMRAP in 10 2 HSPU 4 Pull ups 6 Box Jumps @ 24/20″ 8 KB Swings @ 32/24...

LIFT: Deadlift 3 RM WOD: 4 Rounds – 1 min stations Flutter kicks Russian twist @ 14/10 kg push ups back extensions Rest 1 min...