kb swing

29. jaanuar 2016

A) STRENGTH

  • 4 Rounds
  • 1-3 Legless Rope Climbs
  • Handstand Hold Free: 15-30 sec
    • Supported: 60 sec
  • unbroken Double Unders RX: 60

B) WOD

  • In teams of two, alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
  • 3 Burpee Box Jumps
  • 6 Goblet Squats
  • 9 Kettlebell Swings

8. jaanuar 2106

A) STRENGTH

  • 4 Rounds of
  • L Sit Hold 30-45 Sec
  • 2-3 Legless Rope Climbs
  • 15 heavy Tire Flips
  • Max Handstand Push Ups

B) WOD FOR TIME

  • 21-18-15-12-9
  • KB Swings
  • Toes to Bar
  • Mountain Climbers (one leg acc)

 

16. november 2015

A) STRENGTH

  • Split Jerk
  • 8 Sets of 2 reps, Rest 90 Sec between Sets

B) WOD

  • 5 Rounds
  • 100 Mtr Row
  • 10 KB Swings 24/16kg
  • 5 Burpees
  • Rest 3 Minutes

27. november 2015

A) STRENGTH

  • Five sets of:
  • KB Shoulder Presses 5-7 reps each arm
  • Rest 60-90 seconds
  • Farmer’s Carry x 100 Meters
  • Rest 60-90 seconds

B) WOD FOR REPS

  • 4 Minutes AMRAP
  • 5 Push Presses 40/30 kg
  • 10 KB Swings 24/16 kg
  • 1 Minute Rest
  • 4 Minutes AMRAP
  • 5 Push Ups
  • 10 Jumping Lunges

20. november 2015

A) STRENGTH

  • Take 10 minutes to build to a heavy-ish front Squat, and then
  • Every 3 minutes, for 15 minutes (5 sets) of:
  • Front Squat 3-5 reps

B) WOD

  • Every minute, on the minute, for 15 minutes (5 sets each):
  • Minute 1 – 8 HSPU
  • Minute 2 – 12 Toes to Bar
  • Minute 3 – 16 Kettlebell Swings

C) FOR QUALITY

  • Three sets of:
  • Supine Ring Rows x 10 reps
  • Rest 30 seconds
  • Side Plank x 45 seconds each side
  • Rest 30 seconds

Front Sq

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16:00 CrossFit
CrossFit
Sep 25 @ 16:00 – 17:00
A) STRENGTH Take 10 minutes to build to a heavy-ish front Squat, and then Every 3 minutes, for 15 minutes (5 sets) of: Front Squat 3-5 reps B) WOD Every minute, on the minute, for[...]
17:00 CrossFit
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Sep 25 @ 17:00 – 18:00
A) STRENGTH Take 10 minutes to build to a heavy-ish front Squat, and then Every 3 minutes, for 15 minutes (5 sets) of: Front Squat 3-5 reps B) WOD Every minute, on the minute, for[...]
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A) STRENGTH Take 10 minutes to build to a heavy-ish front Squat, and then Every 3 minutes, for 15 minutes (5 sets) of: Front Squat 3-5 reps B) WOD Every minute, on the minute, for[...]
18:00 CrossFit
CrossFit
Sep 25 @ 18:00 – 19:00
A) STRENGTH Take 10 minutes to build to a heavy-ish front Squat, and then Every 3 minutes, for 15 minutes (5 sets) of: Front Squat 3-5 reps B) WOD Every minute, on the minute, for[...]
18:00 Weightlifting
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Sep 25 @ 18:00 – 19:00
A) STRENGTH Take 10 minutes to build to a heavy-ish front Squat, and then Every 3 minutes, for 15 minutes (5 sets) of: Front Squat 3-5 reps B) WOD Every minute, on the minute, for[...]

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