Kettlebell – Friday, March 1st, 2019

Warm Up

6 min

– 3/3 halos

– 3/3 partial Turkish get ups to sit

– 3/3 dead bugs

– 100’ side shuttle

 

Strength/Skill

4 rounds, 2.5 min clock

– 3/3 one arm push ups

– 6/6 lateral tall plank steps with kettlebell drag

– 9 Russian swings (3 low, 3 mid, 3 chest level)

 

Conditioning

15 min for max load

1 round = 50’ carry of 3 kettlebells,  3 plates, and 1 wallball.  Athlete self selects weights, may carry up to two objects at a time, and may use farmer, suitcase, rack, bear hug, or overhead carry, but must carry at least one object overhead per round.

At the top of each minute (starting min 1) athlete completes –

Odd – 7 Russian swings

Even – 7 goblet squats