Tagged as: kettle bell

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WOD 16.11.16 (W)

PRO/ROOKIES: 16 min EMOM 1st min 20/15 Wall Ball Shots RX 20lb, 2nd min 16 Plank Row dumbbell RX 20 kg, 3rd min 15/12 KB Swing RX 24 kg, 4th min REST.

HEAVY DAY: Front Squat 4×8, Pull Ups 4×8 (weighted), One Arm Row 4×10 (each), 3×3 Rope Climb super set 3×8 Bench Press close grip.



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WOD 26.10.16 (MWG)

PRO/ROOKIES: For time 1000/800 m Run 5 min cap. 3 min Rest, then 9 min AMRAP 20/16 KB Pass through lunges RX 24 kg, 10/8 Toes to Bar, 30 DU. Buy in for the AMRAP 40/30 Burpees.

HEAVY DAY: 4*8 dead lift, 3*8 step up box farmer loaded, 4*8 strict pull ups loaded if possible, 3*10-12 inverted row, 3*15 GHD back extensions



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WOD 20.10.16 (W)

PRO/ROOKIES: 20 min EMOM – 1st min 7/6 Dead Lift RX 110 kg, 2nd min 9/8 Bench Press RX 80 kg, 3rd min 12/10 KB Swings, 1 min REST

HEAVY DAY: 4*8 dead lift, 3*8 step up box farmer loaded, 4*8 strict pull ups loaded if possible, 3*10-12 inverted row, 3*15 GHD back extensions



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