Category Archives: KB Swings

121417

MetCon – Kurt vs. Herb

  • 21 Box Jumps (24″)
  • 21 KB Seings (53#)
  • 3 Push-ups (T-style)
  • 18 Box Jumps
  • 18 KB Swings
  • 6 Push-ups
  • 15 Box Jumps
  • 15 KB Swings
  • 9 Push-ups
  • 12 Box Jumps
  • 12 KB Swings
  • 12 Push-ups
  • 9 Box Jumps
  • 9 KB Swings
  • 15 Push-ups
  • 6 Box Jumps
  • 6 KB Swings
  • 18 Push-ups
  • 3 Box Jumps
  • 3 KB Swings
  • 21 Push-ups

Time = 15:01

The push-ups destroyed me.  And I’ve really got to focus on my conditioning in 2018.

100717

5 Rounds for Time of:

  • 400M Run
  • 15 KB Swings (53#)
  • 15 Goblet Squats (53#)

Time = 22:42

081617

  • 200M Run
  • 10 KB Swings
  • 10 Goblet Squats
  • 10 Pullups
  • 400M Run
  • 8 KB Swings
  • 8 Goblet Squats
  • 8 Pullups
  • 200M Run
  • 6 KB Swings
  • 6 Goblet Squats
  • 6 Pullups
  • 400M Run
  • 4 KB Swings
  • 4 Goblet Squats
  • 4 Pullups
  • 200M Run
  • 2 KB Swings
  • 2 Goblet Squats
  • 2 Pullups

080717

For Time:

  • 27 KB Swings (53#)
  • 27 Burpees
  • 400M Run
  • 21 KB Swings
  • 21 Burpees
  • 400M Run
  • 15 KB Swings
  • 15 Burpees
  • 400M Run
  • 9KB Swings
  • 9 Burpees
  • 400M Run

Finished in 19:58, just before the 20 minute cutoff.

062117

Getting Weird

  • 21 Thrusters (95#)
  • 21 KB Swings (53#)
  • 400M Run
  • 15 Thrusters
  • 15 KB Swings
  • 400M Run
  • 9 Thrusters
  • 9 KB Swings
  • 400M Run

Time = 15:23

Shoulders are extremely sore after this metcon in addition to the past few days WOD’s.

041017

3 Rounds of:

  • 500M Row
  • 21 KB Swings (53#)
  • 15 KTE’s
  • 9 Ring Dips (subbed 3:1 pushups due to shoulder soreness)

Time = 25:35

010917

3 RFT of:

  • 40 Cal Row
  • 20 KB Swings (53#)
  • 20 Cal Assault Bike
  • 10 TTB

Time = 26:00

011916 – Box Squats & MetCon

5 Set x 3 Reps of Box Squats

195 lbs.

10-9-8-7-6-5-4-3-2-1 Reps of KB Swings (53#) & Pull-ups

Time = 8:22

122815

50 KB Swings (53#)

40 Air Squats

30 Sit-ups

20 Pull-ups

10 Burpees

Time = 9:13

Scaled this one to 1/2 of the posted reps.

051815

Back Squat 5 x 5 @ 155 lbs.

5 x
200 M Run
10 KB Swings (53 lbs.)
5 Burpees

032912 – MetCon

5 Rounds of:

250M Row
5 Burpees
10 KB Swings (53lbs.)

Time = 10:53

031412 – I’m (hopefully) Back

MetCon

21-15-9 of:
Row (calories)
KB Swings (53 lbs.)
Pull-ups
Sit-ups

Time = 13:14

Felt good…

MetCon

 

4 Rounds of:

200M Run
8 KB Swings (53 lbs)
10 Sit-ups

Time = 8:07

Quads and lats extremely sore after yesterday.  The return continues.

010211 – Jack

AMRAMP in 20:00 of:

10 – 115lbs Push Press
10 – 53lbs KB Swings
10 – 24″ Box Jumps

6 Rounds.  Push Press killed me.

120610 – MetCon

21, 18, 15, 12, 9 of:

KB Swings (53lbs.)
Wall Ball (20lbs.)
KTE’s

Time = 21:34

KTE’s destroyed me.  My worst CF move, by far.  And in my opinion, not very functional.