Dynamic
Warm Up: 2 rds
A. 40ft walking lunge body weight
1. x1
B. 2xbell clean
1. x8
C. 2xbell front squat
1. x4
D. 40ft 2xbell rack carry
1. x1
KU WOD: 5rds superset A+B, AHAP!
A. 2xbell russian swing
1. x8
B. 2xbell single leg deadlift
1.x3 r
2.x3 l
KU WOD: 9 sets/mins, EMOM start w 50yrd run
SETS: max effort
1. strict press r
2. strict press l
3. push press r
4. push press l
5. push jerk r
6. push jerk l
7. kbell horn squat
8. air squat
9. jumping air squat
KU WOD #1 - worked up to dual 32Ks
ReplyDeleteKU WOD #2 used 20K bell
1) 17
2) 17
3) 15
4) 15
5) 9
6) 9
7) don't remember
8) ~20
9) ~12
Really gassed out at the end, great KB Metcon!
redblack son
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ReplyDeleteNice blog!!! Thanks for sharing these information. like it.
ReplyDeleteKettlebell Training