Posts Tagged ‘RKC high pull’

WOD
Push Press 3 3 3+
—
KB Front Squat (32/24kgs) 3 reps
RKC High Pull 6 reps
EMOTM 20 minutes
record push press loads and reps to comments

WOD
Deadlift 5 5 5+
—
RKC High Pull (32kgs/24kgs) 12 reps
EMOTM 20 minutes
record deadlift loads, reps and rounds to comments
use Deadlift 1RM from 6-19-2010

WOD
Handstand Skills
—
Push Up
RKC High Pull (24kgs/16kgs x2)
for 21, 15 and 9 reps for time
record time to comments
compare to 9-23-2009

WOD
Dynamic Effort Strict Press (60%)
7 x 3
—
RKC High Pull (16kgsx2/12kgsx2)
Knees to Elbows
21, 15 and 9 reps for time
record loads and time to comments

WOD
RKC High Pull (16/12kgs x2)
Ring Dip
21, 15 and 9 reps for time
record load and time to comments

WOD
Deadlift (225lbs/155lbs) 3 reps
Ring Push Up 6 reps
RKC High Pull 9 reps
AMRAP 20
record rounds to time

WOD
Row 1000m
KB Front Squat 10 reps
KB Jerks 20 reps
KB RKC High Pull 30 Reps
Double Swing 40 reps
(use the same pair of kettlebells throughout)
for time
record time to comments

WOD
Dynamic Effort Back Squat (55%+ Bands) 8×2
RDL 3×6 (80%+)
—
RKC High Pull 6 reps
Push Up 6 reps
EMOTM 20 minutes
record loads to comments

WOD
Deadlift (84%) 5 5
—
x2 KB RKC High Pull 12 reps
x2 KB Jerk 6 reps
AMRAP 15 minutes

WOD
1 handed swing 3 reps
RKC high pull 2 reps
Snatch 1 rep
KB: 24kgs/16kgs
AMRAP 30 minutes
record weight of kettlebell and rounds to comments

WOD
RKC High Pull
2 sets of two light bells
2 sets of heavy single bell sets
—
Snatch Grip DL ( 120%) 3 3
High Pull (90%+) 3 3 3
Snatch Balance (100%+) 1 1 1 1 1
record weights to comments