russian kb swing

Wednesday 2.25.2015

wodSTRENGTH/SKILLA. 10 x 2 @ 70% Deadlifts B. 3 x 10 Seated Box Jumps

CONDITIONING 3 Rounds: 1 min Row for Cal 1 min Russian KB Swing 1 min Goblet Squat *1 min rest

Finisher 5 min Plank

COMPETITION 30 GHRs 3x15 Reverse Hypers

Wednesday 1.28.2015

wodSTRENGTHA. 12 x 2 Wide-Stance Back Box Squat @60% B. 3 x 15 Seated Box Jump

CONDITIONING 5 Rounds: 20 Russian KB Swing 20 Wall Ball 20/14

Finisher 3 x 10 Seated Good Morning

COMPETITION 4 x 50’ Dogsled 100 Banded Leg Curl

Wednesday 11.12.2014

wodSTRENGTHA. 15 min to find 5RM Back Squat B. 5 x 5 Wall Balls for Height

CONDITIONING 18-15-12-9-6-3 Russian KB Swing Wall Ball

Finisher 40 Toe 2 Bar

COMPETITION 5 Rounds 30 sec Max effort Box Jumps rest 30 sec Burpees Rest 30 Sec