Kill Me with a Kettlebell - Light
3 rounds
25 kettlebell - 45 lbs.
25 box step-ups - 18"
25 SDHP
25 Goblet squats
If you put the kettlebell down any time other than between rounds, you must do 3 burpees.
Wednesday, March 18, 2020
Tuesday, March 17, 2020
WOD - Monday, March 16, 2019
19.4
12 min. Cap:
3 rounds - 10 snatch (65/45 lbs)
12 bar facing burpees
3 minutes rest
3 rounds - 10 chest to bar pullups, 12 bar facing burpees
12 min. Cap:
3 rounds - 10 snatch (65/45 lbs)
12 bar facing burpees
3 minutes rest
3 rounds - 10 chest to bar pullups, 12 bar facing burpees
Wednesday, March 11, 2020
WOD - Wednesday, March 11, 2020
Treadmill Ladder - from the bottom
Start at 10 degrees incline and 4 mph. At every minute decrease incline by 1 degree and increase speed .5 mph. In the 11th minute you are running at 9 mph with a 0 degree incline. Continue going back up the ladder. At each minute increase the incline 1 degree and decrease the speed .5 mph.
Keep up the pattern until you get off the treadmill.
Each minute is one round. Each second is one rep.
Start at 10 degrees incline and 4 mph. At every minute decrease incline by 1 degree and increase speed .5 mph. In the 11th minute you are running at 9 mph with a 0 degree incline. Continue going back up the ladder. At each minute increase the incline 1 degree and decrease the speed .5 mph.
Keep up the pattern until you get off the treadmill.
Each minute is one round. Each second is one rep.
Monday, March 9, 2020
WOD - Monday, March 9, 2020
10 min. AMRAP 30-20-10
10 min. AMRAP
30 Dubs
20 sec. plank hold
10 Alternate between pullups & box jump
then:
5 x 3 hanging clean & jerk
10 min. AMRAP
30 Dubs
20 sec. plank hold
10 Alternate between pullups & box jump
then:
5 x 3 hanging clean & jerk
Friday, March 6, 2020
Wednesday, March 4, 2020
WOD - Wednesday, March 4, 2020
Another 5 400s on the Treadmill
400 m.
20 Wallball
400 m.
20 Pushups
400 m.
20 Wallball
400 m.
20 Pushups
400 m.
400 m.
20 Wallball
400 m.
20 Pushups
400 m.
20 Wallball
400 m.
20 Pushups
400 m.
Monday, March 2, 2020
WOD - Monday, March 2, 2020
Down and Back 20s
20 Dubs
Bear Crawl D&B
20 Situps
Broad Jumps
20 Box Jumps
Farmer's Carry
20 Dips
Run Backwards
20 Burpees
Run Backwards
20 Dips
Famer's Carry
20 Box Jumps
Broad Jumps
20 Situps
Bear Crawl
20 Dubs
20 Dubs
Bear Crawl D&B
20 Situps
Broad Jumps
20 Box Jumps
Farmer's Carry
20 Dips
Run Backwards
20 Burpees
Run Backwards
20 Dips
Famer's Carry
20 Box Jumps
Broad Jumps
20 Situps
Bear Crawl
20 Dubs
Friday, February 28, 2020
WOD - Friday, February 28, 2020
18.1
20 min. AMRAP
8 T2B
10 Dumbell hanging clean to press @ 35 lb. (5 each side)
14 cal. row
20 min. AMRAP
8 T2B
10 Dumbell hanging clean to press @ 35 lb. (5 each side)
14 cal. row
Wednesday, February 26, 2020
WOD - Wednesday, February 26, 2020
55s
55 shoulder to overhead (45 lbs)
then:
10 burpee over box; 1 pull-up
9 burpee over box; 2 pull-up
8 burpee over box; 3 pull-up
7 burpee over box; 4 pull-up
6 burpee over box; 5 pull-up
5 burpee over box; 6 pull-up
4 burpee over box; 7 pull-up
3 burpee over box; 8 pull-up
2 burpee over box; 9 pull-up
1 burpee over box; 10 pull-up
then:
55 Kettlebell swings
55 shoulder to overhead (45 lbs)
then:
10 burpee over box; 1 pull-up
9 burpee over box; 2 pull-up
8 burpee over box; 3 pull-up
7 burpee over box; 4 pull-up
6 burpee over box; 5 pull-up
5 burpee over box; 6 pull-up
4 burpee over box; 7 pull-up
3 burpee over box; 8 pull-up
2 burpee over box; 9 pull-up
1 burpee over box; 10 pull-up
then:
55 Kettlebell swings
Monday, February 24, 2020
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