Kettlebell Cross Workout

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

20r: 10 KB Swing / Plank 5/5 KB Clean / V-ups 5/5 KB Snatch / Burpees 1 min REST & Switch

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

7r: 15 V-ups 3/3 Heavy KB Clean&Press 3/3 KB Windmill 3/3 KB OHS

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

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

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

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)

20 min AMRAP 3 Strict Pull-ups 3/3 KB Snatch (Heavy) 9 V-ups WOD by Ania A. Mój wynik: 16r+2 / 16.06.2017 (KB 20kg)

10 R: 2 min na rundę: 1 TGU + 5 Military Press 1 TGU + 5 Military Press Max V-ups do końca rundy Military press wykonywane w połowie TGU. Po wykonaniu 5 pressów, dokańczamy TGU. Wynikiem jest ilość wykonanych v-ups. WOD by Ania A. Mój wynik: 105 v-ups / 26.04.2017 (KB 16kg)