Posts Tagged ‘Kettlebell’

Tuesday
21, 18, 15, 12, 9, 6, 3 reps for time of:
Kettlebell Swings, 53/35
Sit-ups
Wallball, 20/14

Saturday

For time:
Run 400m
21 KB swings, 1.5 pood
21 Thrusters, 95lbs
21 Pull-ups
Run 400m
15 Push-ups
15 Burpee Box Jumps
15 SDHP, 95lbs
Run 400m
9 Ring Dips
9 HSPU
9 Muscle-ups
Run 400m

Thursday
Max Reps of Pull-ups
WOD
Max reps in 10 minutes of:
53lb KB Clean & Jerk
*Kettlebell can NOT touch the ground.
Max reps of Squats in 2 minutes.

Saturday

AMRAP in 15 minutes of:
10 Unbroken Kettlebell Swings, 53lb/35lb
10 Unbroken Push-ups
Then 50 V-ups.

Saturday
Partner WOD
40 Burpee Box Jumps
50 K2E
60 Walking Lunges, plate overhead 25/45
70 KB Swings
80 Wallball Toss
90 Pull-ups
100 Squats
400M Sandbag Run, 25/50

Saturday

AMRAP in 15 Minutes of:
1.5 Pood KB Swings, 5 reps right / 5 reps left
40′ Bear Crawl
40′ Broad Jumps
40′ Weighted Walking Lunges, 1.5 Pood

Tuesday
AMRAP  in 20 minutes of:
10 Burpees
10 KB Clean&Jerk, Left arm, 1.5 Pood
10 KB Clean&Jerk, Right arm, 1.5 Pood
*We had an amazing time at the Regionals! Next year we are definitely taking a Bravo team to the Sectionals!

Thursday
REMINDER There will be NO classes this weekend.
For time:
21, 18, 15, 12, 9, 6, 3, 1 reps
SDHP, 1.5 Pood
Ring Push-ups
KB Swings, 1.5 Pood

Sunday
Open Gym WOD
“Helen”
Three rounds for time of:
400m Run
21 KB Swings, 1.5 Pood
12 Pull-ups
Post time to comments.

Saturday
Class Update: No classes tomorrow.

ALTERNATING WITH A PARTNER, ONE COMPLETES THE RUN, WHILE THE OTHER PARTNER GETS MAX REPS OF THE EXERCISE. THEN SWITCH.
400M RUN / BOX JUMPS
400M RUN / WALL BALLS
400M RUN / SIT-UPS
400M RUN / KB SWINGS, 1.5 POOD / 1 POOD
400M RUN / PULL-UPS
Your score is total reps divided by [...]