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Metcon:
Alternating 25:00 EMOM of:
:40 of Asymmetrical Overhead Kettlebell Carry (53,35)
Overhead Carry + Front Rack Carry
10/8 Strict Ring Pull-ups
*Alt. Grips every set
12/8 Ring or Bar Dips
15 SDHP (95, 65)
10 Front Rack Reverse Lunges (95, 65) (total)
Strength:
Bench Press (close grip) 3 x 8, :45 rest
Banded Pull Aparts: 3 x 25, :45 rest
Metcon:
5 Rounds NOT for Time:
2 Turkish Get Ups (53,35)
10 Pull Ups
20 Kettlebell Swings (53,35)
20:00 Cap
Accessory Work:
Abs with a plate Switch: 3 x :20, :20 rest
Bench Press, Turkish Get Ups, Pull Ups, Kettlebell Swings Read More »
Dumbbell Rows 5 sets of 10
THEN
12:00 EMOM of 30 Kettlebell Swings 2/1.5 pood
*For every minute that you do not complete 30 KB Swings, there is a 15 burpee penalty to be done at the end of the workout.
Dumbbell Rows, Kettlebell Swings, Burpees Read More »
For time:
Kettlebells Front Rack Walk, 1.5/1 pood, 400 m
Farmers Walk (Kettlebell), 1.5/1 pood, 400 m
Waiter Walk (Left Arm), 1.5/1 pood, 200 m
Waiter Walk (Right Arm), 1.5/1 pood, 200 m
Goblet Walk, 1.5/1 pood, 400 m
