KB Toys

  • March 24, 2015
  • By :
Accessory Work
Accessory Work

Warm-up
Grab a KB
10 goblet thrusters
5 single arm snatch
5 windmills
Switch arms

5 arm bars
1 turkish get up
Switch arms

Repeat all with a heavier kb
Then anterior shoulder kb smash and test out the db kb front squat

Strength
1. Back Squat
2-2-2-2
2. Push-press
3-3-3-3

WOD – If you retested on Monday complete Monday’s BT WOD
21-15-9
Double KB Front Squat
Strict Handstand Push-ups

Games (2,1.5)
Regional (1.5,1) 15-12-9 Strict
Open- (1,0.75), kipping

Cooldown
1 Mile Run

3 Comments

  • biscoe

    03/25/2015 @ 12:31 am

    back squat x2: 395
    push press x3: 225, 245 (x1)
    wod: 11:59 @ 1.5, kipping
    coooooooooldown: beautiful evenin for a jog

  • Marc Piccuirro

    03/24/2015 @ 6:39 pm

    Any interest in this Rx only comp in Salem, NH on Saturday 4/11?

    https://crossfit-free.theboxhq.com/events/crossfit-frees-annual-spring-open

  • Mike Quigley

    03/24/2015 @ 12:57 pm

    300×2
    185×3, 205×1
    10:04 wod. 21-15-9, 1pood, red band strict HSPU.

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