Thursday 020822
For time:
Complete 21-18-15-12-9-6-3 reps of:
Pull-ups
Kettlebell swings
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 020822
For time:
Complete 21-18-15-12-9-6-3 reps of:
Pull-ups
Kettlebell swings
For Time
80 Air Squats
40 Kettlebell Swings (1.5/1 pood)
20 Pull-Ups
64 Air Squats
32 Kettlebell Swings (1.5/1 pood)
16 Pull-Ups
50 Air Squats
25 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
32 Air Squats
16 Kettlebell Swings (1.5/1 pood)
8 Pull-Ups
16 Air Squats
8 Kettlebell Swings (1.5/1 pood)
4 Pull-Ups
8 Air Squats
4 Kettlebell Swings (1.5/1 pood)
2 Pull-Ups
Saturday 030726
Complete for time:
30 Kettlebell (or Dumbbell swings)
30 Sit-ups
25 Kettlebell or Dumbbell swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups
Be brave; grab that bigger Kettlebell or Dumbbell! Post load and time to completion to comments.
Friday 031010
For time:
40 Kettlebell swings
20 Pull-ups
32 Kettlebell swings
16 Pull-ups
24 Kettlebell swings
12 Pull-ups
16 Kettlebell swings
8 Pull-ups
8 Kettlebell swings
4 Pull-ups
Use 1½ pood kettlebell for men and 1 pood kettlebell for women. Post time to comments.
For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up