Tag Archives: kettlebell swings

WOD 20141008

Back Squat
Heavy Double
3-4 x 2
205 lbs/92 Kg

Banded deadlifts
50-55% 8×3 (brisk pace)

Good Mornings
100 x with 20 Kg bar

Strict Toes To Bar
3 x max (until fail)

Conditioning
12 min AMRAP
60 Kg Sled pull 30 m
15 Box Jumps 24″

For time:

30 – 25-20-15-10-5

KB swings 24 Kg

Air squat

5-10-15-20-25-30

Push-ups legs on the box

Box jump 24″

Time: 20:28

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WOD 20140303

Filthy Fifty

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 20 Kg Kettlebell
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20 Kg Kettlebell
50 Back extensions
50 Air Squats
50 Burpees
100 Single unders (rope jumps)

27:56

WOD 20131231

IMG_1362

Skills and Drills:

Snatch 5 x 8 25-25-30-30-30
Handstand
Handstand push-up 2×2
handstand front rollover x 1

WOD

For time:
21-15-9
Pull-Ups
Kettlebell Swings 20 Kg
Push-ups
Box Jumps 20″ Box
9:44

Continue reading WOD 20131231