kettlebell swings

WOD Monday December 15th

Warm up # 1 1. Front Squat: 2,2,2 2. Back squat: 2,2,2 Go up about 5% from last week’s triples 3. 3 Rounds for time of: 30 Ring pushups 30 Kettlebell swings @ 2 pood / 1.5 Pood

Warm up # 6 1. Power clean: 3,3,3,2,2,2 ( Please no touch and go) 2. For time: 50 Sit ups Run the Havoc loop 50 Kettlebell swings @ 1.5 / 1 pood Havoc Barbell Club: 1. High hang power snatch: 3,3,3 @ 70 – 75% 2. Complex: Position 3 (right below knees) 3 second holdContinue reading “WOD Thursday November 6th”

WOD Wednesday October 8th

Warm up: Run the Havoc Loop For time: 80 Box jumps @ 20″ 60 Kettlebell swings @ 2 pood 40 Glute ham sit ups 20 Pistols (10 each leg)

WOD Wednesday October 1st

Warm up # 4 1. 15 minutes of gymnastic stuff: handstand walking, kipping, Muscle ups, back levers, L sits, parallette skills, etc. Choose 1 or 2 skills and work 2. For time: 30 Glute ham sit ups 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 1.5 pood 30 Handstand pushups

WOD Tuesday August 26th

Warm up # 6 1. Every 30 seconds for 5 minutes: Hang power clean x 1 Rest 1 minute and add some weight Every minute for 5 minutes: Hang power clean x 1 2. 6 Rounds for time of: 12 Alternating one arm kettlebell swings @ 1.5 / 1 pood 18 Double unders

WOD Tuesday May 20th

Warm up # 2 1. Weighted pullups x max reps @ 53 lbs Rest 3 minutes, 44 lbs rest 3 minutes, 35 lbs rest 3 minutes, 26 lbs rest 3 minutes, no lbs 2. For time: 50 Box jumps @ 24″ / 20″ 40 Kettlebell snatches @ 1.5 / 1 pood 30 Box jumps @Continue reading “WOD Tuesday May 20th”

WOD Tuesday February 11th

Warm up: Split Jerk drills 1. Split jerk: 2,2,2,2,2,2,2,2,2,2 2. 3 rounds for time of: 20 Glute ham sit ups 10 pistols each leg 20 Kettlebell swings @ 1.5/1 pood