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Workout:
For Time:
24-21-18-15-12-9-6
Calorie Row
Kettlebell Swings (24/16)(16/12)
Finisher:
3 SETS FOR QUALITY
1:00 Plank Rotations
:30 Rest
1:00 Alternating Sit Thru
Rest 1:00 between sets
WOD: Thursday, April 28, 2022: Rowing & KB Swings Read More »
STRENGTH 1a) DB Bench Press w. a rotation: 5 x 8. Rest 30s.– neutral to pronated grip1b) Iso-dynamic KB Rows: 5 x 8 each. Rest 30s.METCON For time:40 KBS (53, 35)4 Rope Climbs30 KBS3 Rope Climbs20 KBS2 Rope Climbs10 KBS1 Rope ClimbRx+:(70, 53) (Legless Rope Climbs)18:00 CapEXTRA CREDITProne Rear Lateral Raise 21s: 3 x 7-7-7. Rest 60s.7 pronated grip + 7 neutral grip + 7 supinated grip
Bench Press, Rows, Kettlebell swings, Rope Climbs Read More »
STRENGTH Back Squat w. 1 count pause: 3/5 x 4 @75%, every 90s.METCONNot for time:16-14-12-10-8-6-4Band Resisted Russian KBS (70, 53)Goblet Reverse Lunges (70, 53) (Split Reps between each leg)Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps)EXTRA CREDIT Reverse Hyper: Accumulate 50-100 Reps @ a moderate load.
Back Squat Pause, Russian Kettlebell Swings, Goblet Lunges, Russian Twists Read More »
Metcon:
6 rounds for time with a partner:
100 Double Unders
30 Burpee Box Jumps (24,20)
30 Kettlebell Swings (2,1.5pood)
30 Pull Ups
Partner WOD: Double Unders, Burpee Box Jumps, Pull Ups, Kettlebell Swings Read More »
Strength:
1) EMOM 6: 3 Front Box Squats @70%, every 60s.
2) Metcon Warm-up
3 Rounds AT GAME SPEED:
3 Russian Swings + 3 American Swings
4 (AFAP) Burpees
Rest 60s-90s.
Metcon:
5 RFT:
12 KBS (53, 35)
12 Burpees
8:00 Cap
Accessory Work:
Barbell Curls: 2×25 :60 Rest
front Box Squats, Kettlebell Swings, Burpees Read More »
