Kettlebell WOD

Warm Up 10 min – 6 kettlebell pullovers – 6 bodyweight hack squats – 3 half kneeling presses + Turkish get up to floor L/R – 30 s hang   Strength/Skill 12 min – 3/3 double kettlebell single leg deadlifts… Read more »

Warm Up 10 min 3/3 bottoms up presses 6/6 partial Turkish get up, tall sit to windmill 30 s hang 6/6 active straight leg raises   Strength/Skill 12 min EMOM, 3x – variety carries Min 1 – barbell suitcase carry… Read more »

Warm Up 10 min – 8 pullovers – 4/4 lateral moving planks – 4/4 single leg hinge drill – 2/2 partial Turkish get up to hand   Strength/Skill 9 min EMOM, 3x 1) 8 double kettlebell cleans, light 2) 4 double… Read more »

Warm Up 8 min – 4/4 halos – 6 long jumps – 8 goblet squats (hold last rep 20-30 s) – 10 ring rows   Strength/Skill 5x – 3/3 single leg deadlifts (1 kb held in opposite hand) – 50’… Read more »

Warm Up 8 min, light kettlebell – 4/4 waiter presses – 8 hack squats – 4/4 active straight leg raises – 8 pullovers   Strength/Skill Accumulate 8 min half body weight farmer carry with kettlebells or dumbbells (~1/4th bodyweight per… Read more »

Warm Up 8 min – 10 pullovers – 5/5 active straight leg raises – 5 goblet squats (hold last rep 20-30 s) – 10 hollow rocks or 15-20 s hollow hold   Strength/Skill 2 rounds, 90 s clock 1) 3… Read more »

Warm Up 10 min – 1/1 reverse Turkish get up with wall ball or dead ball on shoulder – 1/1 partial Turkish get up to sit with wall ball or dead ball on shoulder Repeat until time cap.   Strength/Skill… Read more »