081103
Monday:
Rings, Bars and Bells
- 20, 15, 10, 5 reps for time:
- Ring dips
- 95# thrusters
- kb swings @ 1.5 pood*
*1.5 pood is 53#
Substitute the exercises to meet your fitness level:Substitutions
- Bar dips, or chair dips, bench dips
- pvc or broomstick, 65#, 45#….for thrusters
- kb @ 1 pood, db @ 15#, 20#….
081025
Saturday
KB Derby
- For time:
- 30 x swings - american*
- 30 x 15 x L/R swings
- 15 x L arm cleans
- 15 x R arm cleans
- 15 x L arm push press
- 15 x R arm push press
- 30 x sdhp
- 30 x kb lunge walk
- 30 x Renegade row
- 15 x R arm Wind mills
- 15 x L arm Wind mills
081019
Sunday
5 rounds for time
- 10 x Ring push ups
- 20 x 24kg american kb swings
- 30 x squats
