workout of the day
10.16.2021 Partner WOD
WOD
"Would you?"
with a partner
13:00 AMRAP
"You go, I go"
9 power snatch 95/65 75/55
8 KB goblet box step ups 53/35
7 TTB or hanging knee raises
Rest 3:00
6 rounds for time
Run 200m
10 KB swings 53/35
5 pull ups
02.11.2021
WOD
"King of the Castle"
AMRAP 12:00
5-10-15-20-25-30-35...etc
Continue To Add 5 Reps Of Each Movement
KB Swings
KB Goblet Squats
*Fifty Feet KB Overhead Carry Following Each Round
**Overhead KB Carry Does Not Count For Reps
Kettlebell Recommendations
Advanced 53/35
Intermediate 35/26
Scaled 26/18
Scoring: Reps
05.01.19
WOD- heavy wod which should be slowed down to grind it out.
3 RFT
50' sled rope pull - add 3 plates to little sleds (the rope is 10 feet long)
6 KB goblet squats
15 KB SDLHP
25 KB swings- Russian
150' (5 sections of concrete out and back) single arm KB farmer carry- 75 feet each arm
*KB weight RX 70/53, scaled 53,35