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Kb Swing  // Posts tagged as "Kb Swing"

18 Apr WODs | Comments

Monday, April 18

2016-04-18 17.31.15-1WOD: As many reps as possible in 5 mins of:

  • 10 Kettlebell Swings, 53/35 lbs
  • 10 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
Rest 3 mins
  • 10 Box Jumps, 24/20 in
  • 10 Push-ups
Rest 3 mins
  • 10 Weighted Step-ups, 53/35 lbs, 24/20 in
  • 10 AbMat Sit-ups
Rest 3 mins
  • Plank Hold, 5 mins

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11 Apr WODs | Comments

Monday, April 11

2016-03-02 05.34.45-1SWOD:

  • Row 500 m
This is an all out effort for time.   WOD: 5 rounds for time of:
  • 15 Kettlebell Swings, 53/35 lbs
  • 10 Wall Balls, 20/16 lbs
  • 5 Kettlebell Goblet Squats, 53/35 lbs

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21 Jan WODs | Comments

Thursday, January 21

2015-10-06 06.34.18-1Bench oSWOD:

  • Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds, 1 min per station, of:
  • Kettlebell Swing, 53/35 lbs
  • Rest 1 min
  • Row (calories)
  • Rest 1 min

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29 Dec WODs | Comments

Tuesday, December 29

2015-12-29 08.31.25-1SWOD:

  • Back Squat 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds for time of:
  • 40 Double Unders
  • 30 Box Jumps, 24/20 in
  • 20 Kettlebell Swings, 53/35 lbs

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04 Aug WODs | Comments

Monday, August 3

SWOD:

  • Banded Deadlift 3x10 at 50% 1RM
WOD: For time:
  • 10 Power Cleans, pick load
  • 30 Kettlebell Swings, 53/35 lbs
  • 8 Power Cleans, pick load
  • 24 Kettlebell Swings, 53/35 lbs
  • 6 Power Cleans, pick load
  • 18 Kettlebell Swings, 53/35 lbs
  • 4 Power Cleans, pick load
  • 12 Kettlebell Swings, 53/35 lbs
  • 2 Power Cleans, pick load
  • 6 Kettlebell Swings, 53/35 lbs
WOD(b):
  • 100 AbMat Sit-ups

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27 Apr WODs | Comments

Monday, April 27

2015-04-27 09.18.17-1WOD: Complete as many rounds as possible in 20 mins of:

  • 10 Push Press, 115/85 lbs
  • 10 Kettlebell Swings, 53/ 35 lbs
  • 10 Box Jumps, 24/20 in

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04 Feb WODs | Comments

Wednesday, February 4

IMG_9659SWOD:

  • Deadlift 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. For time:
  • 10 Deadlifts, 135/95 lbs
  • 20 Wall Balls, 20/16 lbs
  • 10 Hang Power Cleans, 135/95 lbs
  • 20 Kettlebell Swings, 53/35 lbs
  • 10 Front Squats, 135/95 lbs
  • 20 Box Jumps, 24/20 in
  • 10 Push Press, 135/95 lbs
  • 20 Pull-ups
  • 10 Back Squats, 135/95 lbs
  • 20 Burpees

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22 Dec WODs | Comments

Monday, December 22

12 Days of Christmas For time:

  • 1 Sumo Deadlift High-pull, 75/55 lbs
  • 2 Thrusters, 75/55 lbs
  • 3 Push Press, 75/55 lbs
  • 4 Power Cleans, 75/55 lbs
  • 5 Power Snatches, 75/55 lbs
  • 6 Kettlebell Swings, 53/35 lbs
  • 7 Pull-ups
  • 8 AbMat Sit-ups
  • 9 Box Jumps, 24/20 in
  • 10 Double Unders
  • 11 Overhead Walking Lunge With Plates, 25 lbs
  • 12 Burpees
Perform like the song ... 1 sumo DL ... 2 Thrusters, 1 Sumo DL, on the 3rd day - 3 Push Press, 2 Thrusters, 1 Sumo DL, etc.

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17 Dec WODs | Comments

Wednesday, December 17

For time:

  • 150 Kettlebell Swings, 53/35 lbs
*Every time you put the Kb down, Run / Row 200m.

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01 Dec WODs | Comments

Monday, December 1

Strength:

  • Power Clean 5-4-3-2-1
Use the heaviest weight you can for each set. Rest as needed between sets. 3 rounds for time of:
  • 10 Push Press, 135 lbs
  • 10 Kettlebell Swings, 53 lbs
  • 10 Box Jumps, 24 lbs

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