Tag

kettlebell swing
WOD 16 minute EMOM, rotating through four different movements: Min. 1/5/9/13- 7 Power Clean (75/55#) Min. 2/6/10/14- 8 Pull-ups Min. 3/7/11/15- 10 Burpees Min. 4/8/12/16- 10 Kettlebell swings (35/26#)
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WOD 20 min AMRAP 5 HSPU 7 Chest-to-bar pull-ups 9 Close-grip bench press (135/75#) 11 Kettlebell swings
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WOD 4 rounds of “Helen”, for time: 400m run 21 kb swing (53/35#) 12 pull-ups
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Strength 12 minutes to work to heavy single weighted chin-up WOD 5 rounds for time, varying order: 5 muscle-ups 10 toe-to-bar 10 kettlebell swings (53/35#) 10 shoulder to overhead (115/75#) 200m run/250m row rest 2 minutes
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WOD 1,500m Row 150 double unders 50 box jumps (20/14#) *stack 25# plate on 12″ box* 50 kb swings (35/18#)
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WOD 20 minute AMRAP 2 hang cleans (95/55#) 4 box jumps (24/20″) 6 kettlebell swings (53/35#) 20 double unders
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WOD Rx: 5 Rounds, each round must be completed in a different order: 10 Toes-to-bar 10 Kettlebell swings (53/35#) 10 Shoulder to overhead (135/95#) 10 Deadlift (135/95#) 2 min rest between rounds Scaled: 3 Rounds, each round must be completed in a different order: 12 hanging knee raises 12 Kettlebell swings (35/18#) 12 Shoulder to...
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