Category Archives: KB Swings

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.