Warm up: Leg swings / Butt kickers / Banded good mornings Super set x 4: Parallette Passthroughs x 12 Glute Ham raise x 12 2. As many rounds as possible in 10 Minutes of: 200 Meter row 20 Kettlebell swings 20 Sit ups
Tag Archives: kettlebell swings
WOD Tuesday July 28th
Warm up: 30 Jumping jacks / 20 Pushups / 10 bench dips Bench Press: 5 x 5 2. 6 Rounds for time: 1 Rope climb 200 meter run 20 KB swings
WOD Tuesday July 7th
Warm up: 30 KB figure 8’s / 2 rounds of 30 sec handstand hold and 10 kb swings Push press + Jerks: 3 x 1 @ 95 – 100% (end each set of push presses with 2 jerks) 2. Pendlay Row: 3 x 12 3. As many rounds as possible in 8 Minutes of: 15Continue reading “WOD Tuesday July 7th”
WOD Tuesday June 2nd
Warm up: 2 Rounds of: Ring row x 12 / Plate raises x 12 Weighted Pullup: 5, 5, 3, 3, 1, 1 2. 8 Rounds for time: 2 Muscle ups 12 Kettlebell swings
WOD Thursday May 7th
Warm up: Band work Row: 4 x 12 2. As many rounds as possible in 12 minutes of: Hand release clapping pushups: 1,2,3,4,5+ Swings: 2,4,6,8,10 +
WOD Wednesday April 22nd
Warm up: figure 8’s / Toy soldiers As many rounds as possible in 10 minutes of: 10 Pushups 20 Swings As many rounds as possible in 10 minutes of: 10 Push presses 20 Lunges
WOD Thursday February 13th
Warm up: 2 rounds of: Ring rows x 12 / kb swings x 12 Every 2 minutes for 12 minutes: Strict pullups x the right number + 20 Kettlebell swings 2. For time: 40 Thrusters @ 115 / 83 400 meter run
WOD Tuesday January 28th
Warm up: 1 minute plank / 10 pullups / 10 tuck jumps 6 sets of: 1 Strict press, 2 Push presses, 3 Jerks 2. Helen: 3 Rounds for time: 400 meter run 21 Kettlbell swings ( American) 1.5 / 1 pood 12 pullups
WOD Tuesday October 22nd
Warm up: 15 Burpees Press: 5 x 3 @ 85% 2. Bench Press: 5 x 3 @ 85% 3. For time: 60 Sit ups 30 Kettlebell swings 15 Handstand pushups 30 Kettlebell swings 60 Sit ups
WOD Thursday October 4th
Warm up: 400 meter run / x walk x 10 steps each direction / 15 sit ups 4 sets of: Weighted lunges x 6 each leg Super set with Banded step ups x 8 each leg 2. 3 Rounds for time of: 20 Kettlebell swings @ heavy 15 GHD sit ups