Strength/Skill Development
Complete 3 sets of:
Kettlebell swing: 10-15
Rest 30s
DB alternating reverse lunge x 6-8/leg
Rest 30s
Kettlebell swing 6-10
FLR on rings: Accumulate 30-60s
Rest 30s
Increase loads as you can safely complete the upper number of reps.
Partner WOD
AMRAP in 15 minutes of:
20 wall balls
50m shuttle run (25m out/back)
Only one person working at time.
Post best KBS x 10, total number of rounds completed as a team.
Name KBSx10 Rds poundageofballage
Ginna 40 8 1/2+10
Ben 40 7+14
Bill 62 6.5+5
Sojo 70 9
John 53 9
Ozzie 53 7+14
Denise 40 8.5+10
Britt 44 6+13reps
Katie 40 6+13reps
Dennis 70 6+8wb
John 44 6+8wb
Rustan 70 7+18
Tom 70 7
Evan 62 8 1/2
Mark 53
Jesse 62 8+20@20
Peter 53
Seth 6+5@20
Phil K 53 8+20@20
Kirk 44
Phil B 35 8@15
Shilpa 35 6+7@14
Dan F 70/88×5 7+24@20
Caleb 88×15 7+24@20
Carly 53×9
Tinq 53×8 5+32@14
MadoandShaye 44×6 6+17
Jess T 45 7
Beth 40 7