Warm up -
Kettlebell Complex (variant):
20 x Two Handed Swing
10 x One Arm Swing (each arm)
10 x Snatch (each arm)
10 x Figure 8 (front-to-back)
10 x Figure 8 (back-to-front)
10 x Goblet Squat
10 x Standing Press (each arm)
10 x One Arm OHS (each arm)
20 x One Arm Swing (alternate L/R)
SOURCE
Workout -
AMRAP in 20 minutes of:
7 Front Squats @ 135
14 Burpees
21 Swings @ 35lbs
400m run (if weather holds)
Scale as needed
Post load and # of rounds completed to comments
AMrap in 20 min:
ReplyDelete5 pullups
10 pushups
15 squats
10 rounds + 5 pullups + 8 pushups
Beginning rd 8 had to do jumping pullups. Still weak in this area.
Man, I like the looks of that KB complex.
ReplyDeleteFinished the 4th round at 19:59
ReplyDeletekb complex was good, I highly recommend it.
Oh, yeah. and by the way....
ReplyDeleteThe WOD was KILLER! You guys should try it for sure.