Kettlebell Cross Workout

7r: 5/5 Military press 3/3 KB OverHead Squat 1 min Burpees 

8r: 15 Wallball 10 V-ups 5/5 KB Push Press

5r: 300 m RUN 20 KB Swing 10/10 KB Clean 5/5 KB Overhead Squat

20 r: 30 s OH* Swing 1 TGU Switch hand  *OH - one hand

10 r: 30 s KB Swing 30 s REST 60 s KB Snatch 60 s REST

3R: (L*) 1 OH* KB Swing - 1 KB Clean - 1 KB Front Squat - 1 Military press* - 1 Reverse TGU (R*) 1 OH KB Swing - 1 KB Clean - 1 KB Front Squat - 1 Military press - 1 Reverse TGU (L) 2 OH KB Swing - 2 KB Clean - 2 KB Front Squat - 2 Military press - 1 Reverse TGU (R) 2 OH KB Swing - 2 KB Clean - 2 KB Front Squat - 2 Military press - 1 Reverse TGU (L) 3 OH KB Swing - 3 KB Clean - 3 KB Front Squat - 3 Military press - 1 Reverse TGU (R) 3 OH KB Swing - 3 KB Clean - 3 KB Front Squat - 3 Military press - 1 Reverse TGU (L) 4 OH KB Swing - 4 KB Clean - 4 KB Front Squat - 4 Military press - 1 Reverse TGU (R) 4 OH KB Swing - 4 KB Clean - 4 KB Front Squat - 4 Military press - 1 Reverse TGU (L) 5 OH KB Swing - 5 KB Clean - 5 KB Front Squat - 5 Military press - 1 Reverse TGU (R) 5 OH KB Swing - 5 KB Clean - 5 KB Front Squat - 5 Military press - 1 Reverse TGU Now take on the heavier KB and reapat (eg. 16-20-24 kg) *OH - one hand *L - left hand *R - right hand * or push-press or ...

EMOM 30 min 5 Push-Ups 5/5 KB Front Squats 5/5 KB Clean&Press 40 s PLANK 5/5 KB Swing

5r: 5 KB Swing 5 KB Snatch 5 KB Clean and Press 5 Front Squats 1 Reverse Get-up Now switch hands and repeat. More info about Deep Six - http://www.strongfirst.com/how-to-conquer-the-dreaded-deep-6/

EMOM 30 min* 10 KB Swing 1 TGU (L) 1 TGU (R) *every 6 min heavier KB (eg 16 - 20 - 24 - 28 - 32 kg)

9 RFT: 8 KB Swing 7 Goblet Squat 6 KB Halo 5 Push-ups 4/4 KB Swing 3/3 KB Military Press 20 s Plank 1/1 TGU

For Time: 21-15-9 KB Double Thrusters Strict Pull-ups

10 RFT: 5 Push-ups 6 V-ups 5 Ring rows 6 Bicycle Crunches 5/5 KB Swing 20 s Plank

15 min AMRAP 1/1 KB Snatch 1 Strict Pull-up 2/2 KB Snatch 2 Strict Pull-ups 3/3 KB Snatch 3 Strict Pull-ups ... e.t.c WOD by Ania A. Mój wynik: 9r / KB 20kg / 14.09.2017

10 RFT: 4/4 KB Front Squat 3/3 KB Sots Press 20 s Plank 10 KB Swing

EMOM 30 min 1/1 TGU 2/2 Windmill 3/3 KB Military Press

PART A: 5 r: 60s KB Swing 10s REST 50s KB Swing* 20s REST 40s KB Swing* 30s REST 30s KB Swing* 40s REST 20s KB Swing* 50s REST *heavier KB than in the previous round (for example 16-20-24-28-32kg) PART B: 8 r: 20s PLANK 10s REST

Max Strict pull-ups unbroken  More info:  http://www.worldpullupday.com Mój wynik: 13 / 9.09.2017

WOD wzorowany na workoucie 14.5 z Crossfit OPEN z 2014 roku. Zamiast sztangi używamy dwóch kettli. For Time: 21-18-15-12-9-6-3 Double KB Thrusters Burpees* *Each burpee must be performed perpendicular to and facing the kettlebells. The chest and thighs touch the ground at the bottom.

Part A: 12 RFT: 4 KB Halo 4/4 KB Swing 4/4 KB Front Squat 4/4 KB Clean 4 Push-ups 4 min Rest between part A&B Part B: 3 min Max Snatch 2 min Rest 2 min Max Goblet Squat 1 min Rest 1 min Max Burpees Mój wynik: Part A: 36:56 min Part B: 60 / 31 / 20 KB 20kg / 7.09.2017

5 RFT: 5/5 KB Swing 5/5 KB Front Squat 5/5 KB Clean 5/5 Pistols 5/5 KB Snatch

3 RFT: 25 OH KB Swing (L) 25 Goblet Squat 25 Sumo Deadlift 25 Push-ups 25 OH KB Swing (R) WOD by Ania A.

For Time: 20 KB Swing 33 KB Clean 20 KB Swing 33 KB Snatch 20 KB Swing 33 Goblet Squat 20 KB Swing 33 V-ups 20 KB Swing 33 Burpees

3 R: 40 KB Swing Max Push-ups unbroken Max Pull-ups unbroken Max Plank unbroken 3 min Rest

For Time:  21 - 15 - 9  Burpees KB Swings Double-Unders

20 min AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats

5 RFT: 800 m Run 30 KB Swing 30 Pull-ups

3 RFT: 400 m Run 21 KB Swing 12 Pull-ups