Category Archives: KB Swings

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