Warm up: 12 Pushups / 12 Bench dips / 12 Ring rows Every 3 minutes x 4 sets: Bench press x 4 + Strict pullups x 6 – 12 2. As many rounds a s possible in 12 minutes: 6 Toes to bar 12 Kettlebell swings 24 Double unders
Tag Archives: kettlebell swings
WOD Thursday February 11th
Warm up: 20 lunges / 10 air squats / 100′ High skip / 100′ back pedal Front Rack Lunge: 3 x 6 each leg 2. 2 Rounds for time: 80 Double unders 40 Kettlebell swings 20 Pullups
WOD Tuesday January
Warm up: 2 Rounds of: 30 second handstand hold / 15 kettlebell swings / 10 sit ups Strict Press + Push press: 2 x 5 each @ 87.5% 2. Every minute on the minute for 12 minutes: 2 Reverse burpees 8 Kettlebell swings 10 Air squats ( All movements every minute )
WOD Tuesday January 5th
Warm up: 10 Pushups / 30 second handstand hold x 2 rounds Strict press + Push press: 5 x 3 @ 80% ( 5 of each movement ) 2. 3 Rounds for time: 30 Double unders 30 Kettlebell swings 30 Sit ups
Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share. Holiday Hours are as follows: Tuesday: Normal hours Wednesday: Last class at 4:30 (Party at 7:00) Thursday: 9 – 11 ClassContinue reading
WOD Tuesday December 15th
Warm up: 2 rounds of: 12 Pushups / 12 KB swings Every minute on the minute for 12 minutes: Odds: Bench Press x 1 Evens: Ring rows x 30 seconds 2. 3 Rounds for time: 30 KB swings 20 Handstand pushups 10 Pistols or something like a pistol
WOD Friday November 6th
Warm up: 500 Meter Row, 3 Rounds: 10 Banded Good Mornings, 10 Jumping jacks Snatch grip deadlift: 6 sets of 5 *Increase weight 2. For time: 20 Pistols 50 Double unders 40 Air squats 50 Double unders 60 Kettlebell swings 50 Double unders 40 Air squats 50 Double unders 20 Pistols
Partner WOD Saturday October 11th
I go you go for 10 Rounds: Rounds 1 – 5 15 Calorie Bike 15 Pushups Rounds 6 – 10 200 Meter run 20 Kettlebell swings
WOD Monday September 14th
Warm up: 2 minutes on something / Dynamic moblity / X walk / single leg RDL Every 3 minutes for 5 sets: 3 Front squats + 5 Back squats *Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 3Continue reading “WOD Monday September 14th”
WOD Friday September 11th
Warm up: Dynamic mobility “9/11 TRIBUTE” For Time 2001 meter Run or row 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (175/115 lb) 11 Push Jerks (175/115) 2001 meter Run or row
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