WOD
Level I
DB Jerk (50/30) 18 reps
Pull Up 12 reps
Box Jump (24″/20) 6 reps
AMRAP 20
Level II
Bench Press (85%) 5×3
—
Push Press (135/95)
KB Swing (32/24)
15, 12 and 9 for time
Archive for kb swing
WOD
Level I
Strict Press
5 5 5 5
—
KB Rack Lunge (24k/16kg) 15, 12 and 9 reps
KB Swing (same) 30, 24 and 18 reps
alternating, for time
Level II
Front Squat (80%) 5×3
—
Ring Push Up (1/3rd MR)
EMOTM 15
WOD
Level I
Lunge 50m
Run 400m
KB Swing 50 reps
3 rounds for time
Level II
Front Squat (65%) 4×7
—
Run 400m
RKC High Pull 18 reps
Push Up 9 reps
3 rounds for time
compare to 2-13-2013
WOD
Level I
Push Press (95/65)
Lunge (95/65)
21, 15 and 9 reps for time
Level II
“KBS 23″
compare to 12-4-2013
WOD
Level I
Deadlift
5 5 5
—
KB Swing (24/16)
Push Up
Sit Up
15, 12 and 9 reps for time
Level II
Bench Press (70%) 4×6
—
Kroc Row (50% of work weight above) 5 reps each arm
EMOTM 20
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