Friday, August 11 2023

Bench Press Max E3MOM

5-10 @ 50-75% - 3-5 @ 65-85% - 1-2 @ 75-90%

1 @ 90-100% - 1 @ Max - 1 @ Max

*percents, are a guide, adjust as needed to hit a max*

Team WOD
“Team KB Klimb” by DB

13min Ascending AMRAP:

1 Kettlebell Sumo Deadlift High Pull (synchronized)
1 Kettlebell Russian Swing (synchronized)
1 Kettlebell Goblet Squat (synchronized)
1 Kettlebell American Swing (synchronized)
2 Kettlebell Sumo Deadlift High Pulls (synchronized)
2 Kettlebell Russian Swings (synchronized)
2 Kettlebell Goblet Squats (synchronized)
2 Kettlebell American Swings (synchronized)
3 Kettlebell Sumo Deadlift High Pulls (synchronized)
3 Kettlebell Russian Swings (synchronized)
3 Kettlebell Goblet Squats (synchronized)
3 Kettlebell American Swings

4-4-4-4, 5-5-5-5, 6.....

continue with 1rep increases until time runs out

Core Development

15 Double Kettlebell Lunges
30 Russian Twists

15 WallBall Leg Raises