Back Squat
– 3 Rep Max
AMRAP – 10 Minutes
– 5 Handstand Pushups
– 10 Toes To Bar
– 15 KB Swings
Tag: KB Swing
Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)
For Time:
– 50 Box Jump (20″)
– 5 Rope Climbs
– 50 KB Swings (24kg)
– 50 Situps
– 50 Cleans (24kg)
– 800m Run
– 1000m Row
AMRAP – 20 Minutes:
– 5 Deadlifts
– 5 Pullups
– 5 HSPUs
– 10 KB Swings
– 10 Overhead Lunges
– 10 Ball Slams
Categories
2011-01-27 WOD
Five Rounds
1a. 5 Zercher’s Squat
Four Rounds
2a. 50′ Tire Presses
2b. 50′ Tire Rows
Finisher
3a. 100 KB Swings
Categories
2011-01-20 WOD
Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Deadlift
Four Rounds
2a. Max Ring Pushups
2b. 12 KB Swings
Four Rounds
3a. 100′ Tire Drag
3b. 10 Knees to Elbows
Categories
2011-01-13 WOD
Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Deadlift
Four Rounds
2a. Max Ring Pushups
2b. 12 KB Swings
Four Rounds
3a. 100′ Tire Drag
3b. 10 Knees to Elbows
Categories
2011-01-06 WOD
Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Sandbag Shoulders
Four Rounds
2a. Max Pushups
2b. 12 KB Swings
Four Rounds
3a. 100′ Tire Drag
3b. 10 Sledge Strikes
Categories
2010-12-27 UGS
Five Rounds
1a. 5 Sandbag Clean & Press
1b. Submax Pullups
Three Rounds
2a. 6/6 KB Bulgarian Split Squat
2b. 100′ Med Ball Hand Walk
Two Rounds
3a. 5/5 KB Snatch
3b. 5/5 KB Press
3c. 10 Goblet Squat
3d. 10 Goblet Lunges
3e. 10 1 Arm Rows
3f. 20 KB Swings
100 Sledge Strikes
Categories
2010-12-20 UGS
Five Rounds
1a. 5 Sandbag Clean & Press
1b. Submax Pullups
Three Rounds
2a. 6/6 KB Bulgarian Split Squat
2b. 100′ Med Ball Hand Walk
Two Rounds
3a. 5/5 KB Snatch
3b. 5/5 KB Press
3c. 10 Goblet Squat
3d. 10 Goblet Lunges
3e. 10 1 Arm Rows
3f. 20 KB Swings
100 Sledge Strikes