9
Apr
Friday Holy Kettle-bells
Warm-up
-Overhead squat
-Russian KBS
-Lunges
Strength
OHS
15 sets of 3
to heavy 3 rep**or work sets of 6 for form at lighter weight
15 sets of 3
to heavy 3 rep**or work sets of 6 for form at lighter weight
WOD
Kettle bells
5 RFT (12min cap)
100m KB Run (35/50)(55/75) (one KB)
20 KB Reverse Walking Lunges
2 Rope Climbs
100m KB Run (35/50)(55/75) (one KB)
20 KB Reverse Walking Lunges
2 Rope Climbs
Cash Out
Stretch Quads
Additional Work
100 Tricep pull downs w/band
VOD
The Mighty One, God, the LORD, speaks and summons the earth from the rising of the sun to the place where it sets.
—Psalm 50:1