Tag

Kettle bells

SKILL: sled pull x 3 WOD: 5-4-3-2-1 KB Snatch / arm @ 24/16 kg pistols / leg HSPU

LIFT: Snatch 7 x 1 WOD: AMRAP in 9 5 Broad Jumps 10 Russian twist @ 16/12 kg 15 Ball slams @ 20/15#

LIFT: Front Squat 5 x 2 WOD: 2 min AMRAP KB Swings @ 24/16 kg Run 200m 3 min AMRAP squats Run 300m 4 min...

SKILL: Turkish get up 5-4-3-2-1 WOD: 5 RFT 5 Press @ 75/55 10 Burpees 250m Row

LIFT: Front Squat 5 x 2 WOD: 3 Rounds 1 min AMRAP Ball slams @ 20/15# 1 min AMRAP Dead bug 1 min AMRAP KB...

LIFT: Bench press 5 x 3 WOD: 21-15-9 KB Swings @ 24/16kg pull ups EMOM 10 double unders

SKILL: Resisted sprints x 3 WOD: 5 RFT 5 pull ups 10 Deck squats 15 KB Swings @ 24/16kg

LIFT: Press 5 x 3 WOD: 5 Rounds – score total plank time Row 250m max plank 3 KB Snatch / arm @ 24/16kg

LIFT: Press 5 x 3 WOD: 3 Rounds 1 min KB Snatch @ 24/16kg 1 min Mountain climbers 1 min Russian twist @ 16/12kg 1...

LIFT : Back Squat 5 x 3 WOD: 21-15-9 KB Swings @ 24/16 kg Box Jumps @ 24/20″