Posts Tagged ‘kb swing’

WOD
Pull Up 4 reps
Push Up 8 reps
KB Swing 12 reps
EMOTM 30 Minutes
record rounds on/off the clock to comments

WOD
Push Press 1 1 1+
—
Ring Dip 4 reps
KB Swing 8 reps
AMRAP 20 minutes
compare to 7-6-2010
record push press load and rounds to comments

WOD
Ring Dip 4 reps
KB Swing (24/16kgs) 8 reps
AMRAP 30 minutes
record rounds and loads to comments

WOD
L Sit 3 sets at 75% max time
—
KB Swing 15 reps
Push Up 10 reps
Invert Row 10 reps
AMRAP 20 minutes
record L sit times and rounds to comments

WOD
Sprint 200m Rest 60 seconds
4 rounds
—
KB Swing 15 reps
Push Up 12 Reps
Pull Up 9 reps
3 rounds for time
record best sprints and WOD time to comments

WOD
“Helen”
Run 400m
KB Swing (24/16kgs) 21 reps
Pull Up 12 reps
3 rounds for time
—
Row 500m (75% Wm) x 3 rounds
record times and watts to comments
compare to 4-10-2010

WOD
Dynamic Effort Strict Press (60%) 6×3
—
KB Swing (24kgs/16kgs)
Knees to Elbows
21, 15 and 9 reps for time

WOD
Dynamic Effort Strict Press (65%) 8 x 1
—
Knees to Elbows 5 reps
Push Ups 10 Reps
KB Swing 15 reps
AMRAP 20 minutes
record loads and rounds to comments

WOD
Pull Up
3 3 3 3 3
—
Row 500m
Run 800m
KB Swing 100 reps
for time
record total time to comments

WOD
“Helen”
Run 400m
KB Swing (24/16kgs) 21 reps
Pull Up 12 reps
3 rounds for time
compare to 1-27-2010
or 10-31-2009

WOD
Dip 21
KB Swing (24/16kgs) 33
Pull Up 21
KB Swing 33
Knees to Elbows 21
KB Swing 33
T Plank Push Up 21 reps
for time

WOD
“One Gross WOD”
Push Up
MB Clean
Pull Up
KB Swing
15, 12 and 9 reps for time
record time to comments
compare to 10-28-2009

WOD
Dynamic Effort Strict PRess (65%1RM) 9 X 2
—
KB Swing 250 reps
for time
record loads and time to comments

WOD
Clean Pull (75% Clean)
8×2
—
Pull Up 5 reps
Kb Swing 10 reps
10 rounds for time
record loads and time to comments

WOD
KB Swing (24kgs/16kgs) 7 reps
Squat 14 reps
EMOTM 30 Minutes