Tag Archives: Kettlebell Swings

Friday the 11.07.14

W.O.D amrap 30 minutes 400 meter run 40 kbs 24/16kg 30 wallballs 20 box jumps 10 deadlift 102/70kg 1 rope climb

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Tuesday the 27.05.14

W.O.D amrap 20 minutes 1 rope climb 20 meter bear crawl 30 kbs 24/16kg 20 meter bear crawl 30 sitips

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Wednesday the 21.05.14

W.O.D pushpress – 4 sets of 10 reps then emom by 12 15 burpees on the even 15 kettlebell swings on the uneven 24/16kg

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Thursday the

W.O.D power clean 5 by 5 then amrap 10 minutes 10 hang power cleans 52/35kg 10 box jumps 10 kettlebell swings 24/16kg

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Tuesday the 06-05-14

W.O.D thrusters – 5 by 5 – add 2.5 to 5kg from last week then amrap 12 minutes 40 seconds of wallballs 9/7kg 20 seconds rest 40 seconds of kettlebell swings 24/16kg 20 seconds rest

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Friday the 28.04.14

W.O.D AMRAP 25 minutes 10 front squat 60/40kg 10 total box jumps 24/18″ 10 kbs 32/20kg Every 5 minutes run 400 meters Score is total reps completed

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Wednesday the 16.04.14

W.O.D shoulder press – 5 sets of 5 reps then emon by 12 6 pushpress 52/35kg 12 kbs 24/16kg

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Monday the 07.04.14

W.O.D front rack walking lunges – 3 sets of 12 reps (increase each set by 2.5 to 5kg from last week) then amrap 4 minutes 45/30kg rest 2 minutes amrap 4 minutes kettlebell swings 24/16kg rest 2 minutes amrap 4 [...]

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Tuesday the 01.04.14

Skill 10 minutes of your choice then 12 minutes of: 30 seconds of burpees 30 seconds of kbs 32/20kg then max plank

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Tuesday the 25.02.14

W.O.D amrap 15 minutes 200 meter run max kettlebell swings then 3 by max hip extensions

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