Tag

Kettle bells

SKILL: Run Prep WOD: Partner’s complete 40 Pull ups (1 person working at a time) 800m Run together 100 KB Swings @ 24/16kg 800m Run...

STRENGTH: OH Squat 5 x 2 WOD: 5 Rounds 10 Burpees to 6″ target 10 T2B 25 KB Swings @ 24/16 kg

STRENGTH: Clean & Jerk 5×1 @ 95% WOD: 10-8-6-4-2 Dual KB Thrusters @ 16/12 kg 2-4-6-8-10 Burpee Box Jump @ 24/20

STRENGTH: Front Squat 1RM WOD: 21-15-9 L-KB Snatch @ 24/16 R-KB Snatch Push ups

STRENGTH: Deadlift 3×3 @ 80%, 3×3 @ 65% with 120 sec rest b/w sets WOD: 2 Rounds 1 min Max Cal Row 1 min AMRAP...

SKILL: Ultimate Plank Series WOD: 16 min Alternating TABATA DB or KB Thrusters KB Swings Burpees Sit ups

SKILL: Mobility Games WOD: 200 Dual KB Front Squats @ 24/16kg -every time you put the bells down Run 100m-

STRENGTH: Clean & Jerk 5 x 1 @ 95% WOD: 50 KB Swings @ 24/16 20 Slingshots 50 KB Snatch 20 Sprawls 50 KB Swings

STRENGTH: Bench Press 5 x 3 WOD: 50-40-30-20-10 Double under’s 25-20-15-10-5 KB Clean & jerk @ 24/16

STRENGTH: Bench Press 3 x 5 WOD: 3 Rounds 10 GHD sit ups 15 Burpees 20 KB Snatch @ 24/16