Kettlebell Cross Workout

10r: 10 - 1 Strict Pull-up  20 - 2 Air Squat 10 - 1 Dips 20 - 2 V-Ups

Part A: 3 Strict Pull-ups (with 8kg KB or more) 2 Strict Pull-ups (with 12kg KB or more) 1 Strict Pull-up (with 16kg KB or more) 2 Strict Pull-ups (with 12kg KB or more) 3 Strict Pull-ups (with 8kg KB or more) Part B: 10 r: 1/1 Military Press 10-1 Push-ups (every round one rep less) 1-10 Knees to elbows (every round one rep more) 1/1 TGU

10 r: 5 Deadlift 10 KB Swing 5 Push-up 1 Pull-up

For Time: 30 KB Swing 30 Goblet Squat 20 Push-up 20 V-ups 20 KB Swing 20 Goblet Squat 15 Push-up 15 V-ups 10 KB Swing 10 Goblet Squat 10 Push-up 10 V-Ups 5/5 KB Swing 5/5 KB Front Squat 5 Push-up 5 V-ups

10r: 10 KB Swing 5 Push-up

5r: 5/5 KB Swing (in the next round +5) 3 Push-up  (in the next round +3) 1/1 Military Press  (in the next round +1) 100 s Plank  (in the next round -10)

10r: 10 Strict Pull-up (in the next round -1) 20 Push-up (in the next round -2) 5 s Plank (in the next round +5s) 10 KB Swing (in the next round +1)

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

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

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

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

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.

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

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

For Time: 100 KB Swings 90 Air Squat 80 KB Swings 70 Sit-ups 60 KB Swings 50 Lunges 40 KB Swings 30 Push-ups 20 KB Swings 10 Strict Pull-ups

For Time: 25 V-ups 50 KB Snatch 25 Push-up 50 KB Swing 50 Burpees 50 KB Clean & Push-press 50 Mountain climbers Mój wynik: 18:40 min / 7.04.2017 (KB 20 kg)

5 RFT: 300 m Run 20 KB Swing (Heavy) Max Push-ups WOD by Ania A. Mój wynik: 14:59 min / 17.05.2017  (KB 24kg; 55 push-ups z 5kg talerzem)

5 RFT: 10/10 KB Snatch 10 Push-ups 10 Goblet Squat 3 Strict Pull-ups 30 sek Plank TC: 30 min Mój wynik: 29:35 min / 23.08.2017 (in a 9kg vest; KB - 20 kg)

10 RFT: 10 KB Swing (Heavy) 5/5 KB Snatch 5 Push-ups 5 KB Goblet Squat (Heavy) TC: 30 min Mój wynik: 31:58 min / 29.04.2017 (swing&goblet squat - 28kg; snatch - 20kg; push-ups +5kg)