CrossFit BA

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Broken Arrow, OK 74011

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The KettleBear

SWOD

Deadlift 5,5,5  (30,40,50%)


WOD

6 sets of the following complex per arm.

 

3 rounds of the following equals one set.

5 Russian Kettlebell Swings

4 Clean & Press

3 Snatches

2 Overhead Squats

*Rest as needed between sets. Work up to a heavy set.


Comments  

 
#3 RE: The KettleBearRobin 2017-10-16 14:18
SWOD - 63,93,113

WOD - started with 20# kb then went up to the 26# one. I switched back and forth
 
 
#2 RE: The KettleBearshco0502 2017-10-15 11:58
Swod: 93,123,153
Wod: 20,26,35 35,35 didn't get to finish final round and wasn't sad about it lol
 
 
#1 RE: The KettleBearjason 2017-10-13 21:11
SWOD - 135,185,225

WOD - 35#, 55#x2, 35#

I ran out of time to finish the workout before the 5pm class started. So after the 6pm class I thought that I would try to use the 70# kb....turns out that was a bad idea. Only managed 1 round and 4 c&j, then ripped my hand.

For some strange reason I really liked this workout. The 6 rounds was really tough but I like kettlebell complexes.
 

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