Tag Archives: kettlebell

WOD 20160109

Weightlifting
1 Hour of Snatch progression & technique

Conditioning:

2 Rounds for time of:
400m Farmer’s Carry 24 Kg KB
200m Front Rack Carry 24 Kg KB
100m Overhead Carry 24 Kg KB

Use 2 24 Kg Kettlebells
Time: 26:45
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WOD 20150901

  

Deadlift10 x 3 x 67,5% of 1RM (115 Kg/ 255 lbs)

  • Done the deadlifts with EMOM. Meaning 3 deadlifts Every Minute of the Minute for 10 minutes rest time being around 50 seconds for each set. 

Conditioning 

10 Rounds for Time

5 Pull-ups

10 Kettlebell Swings (28 Kg KB)

Time: 11:47

WOD 20141111

Complete 5 rounds:
60 seconds – Max Reps 2 Arm KB Push Press w/ 20 Kg KB
60 seconds – Max Reps Ring Pull Ups
Rest 60 seconds between rounds.
( 30 – 15, 30 – 14, 30 – 13, 30 – 13, 30 – 12 )

3 Rounds:
10 Kettlebell Goblet Squats (20 Kg KB)
60 meter right hand waiters walk  (20 Kg KB)
10 Kettlebell Goblet Squats (20 Kg KB)
60 meter Left hand waiters walk  (20 Kg KB)

WOD 20141025

IMG_2458-EFFECTS-2

Kettlebell Swings
5 x 10 x 20 Kg

Kettlebell One Hand Swings
5 x 10 x 20 Kg (Each hand)

Turkish Get-Ups
5 x 1 x 20 Kg

10 Min EMOM
3 x Chest to Bar Pull-ups

Ring Support
10 x 20 s hold (40 s rest)

10 Min EMOM
3 x Ring Dips

WOD 20141001

Bench press 
6×2
72,5 Kg

Pendlay rows heavy
3×3
65, 70, 72,5 Kg

KB curl and press
4×15 w/ 16 Kg Kettlebell

Band pullaparts 
100 reps

WOD 20140916

30 min AMRAP

1 right hand Turkish getup (20 Kg KB)

5 right hand kb swing

10 right hand overhead squat

5 Burpees 

1 left hand Turkish getup

5 left hand kb swing

10 Left hand overhead squat

5 Burpees

RESULT: 7 Rounds, Right Hand Turkish Getup & 2 Right Hand KB Swing

WOD 20140823

WOD 20140823Strength

Back Squat 10 x 3
82,5 Kg
Good Morning 10 x 3
50 Kg
Push Press 10 x 3
50 Kg

Conditioning
10 rounds for time:
140 lbs / 65 Kg Prowler push 15 m
10 x Kettlebell Swing (24 kg KB)
140 lbs / 65 Kg Prowler push 15 m

10 x Burpees

Time : 34:30

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