Tuesday, August 13 2024

Bench Press Max E3MOM

5-10 @ 50-75% – 3-5 @ 65-85% – 1-2 @ 75-90% – 1 @ 90-100% – 1 @ Max – 1 @ Max

*percents, are a guide, adjust as needed to hit a max*

Team WOD

“Team Kettlebell Klimb” by DB

13min Ascending AMRAP:

1 Kettlebell Sumo Deadlift High Pull (synchronized)

1 Kettlebell Russian Swing (synchronized)

1 Kettlebell Goblet Squat (synchronized)

1 Kettlebell American Swing (synchronized)

2 Kettlebell Sumo Deadlift High Pulls (synchronized)

2 Kettlebell Russian Swings (synchronized)

2 Kettlebell Goblet Squats (synchronized)

2 Kettlebell American Swings (synchronized)

3 Kettlebell Sumo Deadlift High Pulls (synchronized)

3 Kettlebell Russian Swings (synchronized)

3 Kettlebell Goblet Squats (synchronized)

3 Kettlebell American Swings 4-4-4-4, 5-5-5-5, 6…..

*continue with 1 rep increases until time runs out*

Core & Kettlebell Development

10 Turkish Get-Ups Left Arm

20 Back Extensions or Reverse Hypers

10 Turkish Get-Ups Right Arm

20 Hip Extensions