Tag : kbs

Friday’s WOD – 03.04.16

WOD

2 Rounds (or 10 Minutes) – No Measure
MAX EFFORT
Bar-hang from pull-up bar
Rest 1 minute
Side-plank hold each side
Rest 1 minute

WOD

2 Rounds
AMRAP 4 – Rest 1 minute
200/150m row
3 Clusters 115/75

Rest 5 minutes before next WOD

WOD

2 Rounds
AMRAP 4 – Rest 1 Minute
10 Kettlebell Swings 53/35
5 Power Cleans & Jerks 115/75

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Thursday’s WOD – 12.24.15

WOD

“12 Days of Christmas 2”

For Time

1 Man Maker (50/35)
2 HRPU
3 Power Cleans (95/65)
4 Box Jumps (24/20)
5 Pullups
6 Thrusters (95/65)
7 KBS (53/35)
8 Alternating DB/KB Snatch (50/35)
9 T2B
10 Front Rack Lunges (95/65)
11 Lateral burpees over bar
12 Shoulder to Overhead (95/65)

Follow rep scheme like the song…
1 Man Maker
2 HRPU + 1 MM
3 Power Snatches + 2 HSPU + 1 MM
4 Box Jumps + 3 Power Snatches + 2 HSPU + 1MM
…etc.

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