Kettlebell Kickin’ It

Nov 19th, 2020

Category: Uncategorized

Kettlebell Kickin’ It

Matt

Outdoors Primarily Unless Cold & Dark

Warm Up
200M Run

Then

2 Rounds
-10 KB High Pulls (each side)
-10 Single Arm Russian Swing Alternating (each side)
-10 KB Push Press (each side)

Accessory
EMOM8

  1. Banded Side Steps
  2. Banded Monster Walk
  3. Banded Pull-Apart
  4. Banded Russain Swing 

Banded Pull-aparts should only be about 40s in order to allow time for transition

Skill
Kettlebell Clean and Jerk

WOD  
800m Run
40 Kettlebell Swings 2|1.5
400m Sandbag Run
20 Kettlebell Clean and Jerks (10 Each Arm)
200m Sandbag Carry with SA Farmer’s Carry

Rest 3 Minutes

Complete in Reverse Order

Level 2- 1.5|1
Level 1-1|0.5; 600m/300m/100m

Extra Work
Bike 1 Mile Easy

2 x 40 Cals @ 70%
Rest 30 s after each effort

3 x 30 Cals @ 80-90%
Rest 45s after each effort

2 x 20 Cals @ 90-100+%
Rest 1 Minute after each effort

Bike 1 Mile Easy