RKC/SFG Snatch Complete 100 Kettlebell Snatches within a 5 minute time limit Men Open Class up to 60kg/132lbs – 20kg – 100/5min Men Open Class over 60kg/132lbs – 24kg – 100/5min Men Masters (50-64) – 20kg – 100/5min Men Seniors (65 and over) – 20kg – 50/3min Women Open Class up to 56kg/123.5lbs – 12kg…
Dynamic Effort Lower Body Back Squat With Band 8×2 at 60% 1RM Band Deadlift 7×1 at 50% 1RM Then: Complete as many rounds as possible in 12 mins of: 5 Back Squats, pick load 5 Deadlifts, pick load 20 Burpees Buyout Muscle Up Challenge Row 4 x 4 min / 2 min easy Row four…
Max Effort Upper Body
Every 1 min for 10 mins: 1 Power Snatch, 90% 1RM Then: Complete as many rounds as possible in 15 mins of: 10 Ring Dips 10 Knees To Elbows 10 Thrusters, 115/85 lbs Buyout: Weighted Plank Hold 3 sets of 1 minute Rowing 5 x 500m / 2 min easy Row five 500 meter pieces.…
Max Effort Lower Body Band Deadlift : 1 Rep Max Straight Legged Deadlift (Sumo Stance) 8-8-8 Then: 5 rounds for time of: 5 Front Squats, 155/115 lbs 10 Box Jumps, 24 in 10 Burpees 20 Double Unders Buyout Romanian Deadlift 20-20-20 Muscle Up Challenge Row 7 x 1min @ 26 spm / 30 sec easy…
Two Person Team WOD: 4 Minute AMRAP with 1 minute rest between stations. Station 1 – Wall Balls (20#/14#) & Wall Sits Station 2 – Ground 2 Overhead (135#/95#) & Bar Hold (in rack) Station 3 – Pull-ups & Overhead Plate Hold (45#/25#)Station 4 – KB Swings (53#/35#) & KB HoldStation 5 – Knee to…
