Kettlebell Runs?! – CompetitorWOD

Aug 31st, 2016

Category: Competitor

Kettlebell Runs?! – CompetitorWOD

Assault Bikes

Assault Bikes

Warm-up
Run 200m
20 Jumping Air Squats
10 Pass Throughs
Run 200m with Sandbag
10 Pass Throughs
10 Overhead Squats w/ PVC
Run 200m with Sandbag + light KB

Roll/stretch lats & t-spine

Then 3 rounds – Start with barbell, increase each set
1 Snatch Balance
1 Overhead Squat
1 High Hang Snatch
1 Mid Hang Snatch
1 Snatch

Oly
Every 2 Minutes for 14 Minutes
Snatch
– High
– Mid
– Floor

Strength
Back Squat
5-5-5

WOD
400m Run
21 Overhead Squats (155,105)
400m Sandbag Run (4,3)
15 Overhead Squats
400m Sandbag Run + KB (1.5,1)
9 Overhead Squats

Open (135,95)

DISCUSSION 1 Comments

  1. Shea 09/01/2016 at 12:04 am

    OLY: 155 all
    Strength: 315-345-365
    WOD: 11:15 rx