"Full Count" 30-25-20-15-10: Kettlebell Swings (53/35) After Each Set: 14/10 Calorie Row 200 Meter WB Run (24/20) Scale Options: KB - Russian Swings 200 M Run w/o WB MetCon Edition 20-15-10-5-5 Russian Swings 400 M Run after each round Beginner Scale Scale MetCon to 200 M Run (WB optional) Notes: In this triplet workout, athletes will choose a kettlebell that they could swing overhead for 30+ repetitions unbroken when fresh. Within the workout, looking to complet

"Swing Away" 4 Rounds For Time 25 Russian Swings (70/53) 20 Double Unders 15 Box Jumps (24/20″) 10 DB Snatch (50/35) L2 Sub 20 DU attempts L1 Sub 50 Singles Sub step ups Sub 10 snatch balance Notes: Four technical movements in short bursts. Moving accurately and with exceptional technique is paramount. This is a good day to practice a movement you haven't quite mastered. #WOD #swingaway #russianswings #kb #doubleunders #du #boxjumps #dbsnatch

A) "Ring the Bell" 27-21-15-9 RX Russian Swings (70/56) Burpee 400 m Run L1 21-15-9 Sub 200 m Run B) ROMWOD #WOD #Ringthebell #RussianSwings #kb #kettlebell #burpee #run

A) Front Squat RX 3x4 L2 3x5 B) 14 AMRAP RX 3 Squat Clean (185/115) 15 Russian Swing (53/36) 20 Double Unders L2 Sub 30 seconds DU attempts L1 3 Power Cleans 15 Russian Swings 40 Singles #WOD #CleanandJerk #PushPress #Jerk #Snatch #RussianSwings #DoubleUnders #DU #FrontSquat

A) High Hang CJ Complex 10 EMOM RX High Hang Squat Clean + Jerk L2 High Hang Power Clean + Jerk B) 12 Min AMRAP RX 24 Russian Swings (53/36) 12 Box Jump L1 Sub step ups Notes: The complex is done with a full squat clean. Focus on dynamic hips and fast feet under the bar. Move up in weight unless you fail an attempt OR have to press out. #WOD #EMOM #HighHang #CleanandJerk #CJ #RussianSwings #KB #Kettlebell #BoxJump

A) Front Squat 7 Min EMOM RX Power Clean + 2 Front Squat B) 5 Rounds For Time (18 Min Time Cap) RX 20 Double Unders 15 Burpees 20 Russians (53/35) 15 Box Jump (24/20) L2 Sub 30 seconds DU attempts or 40 singles L1 Sub 20 singles Sub box step ups Notes: Work up to a challenging weight on the EMOM. The Metcon is a sprint… pick a pace you can keep for all 5 rounds, but push to go quickly. #WOD #FrontSquat #emom #doubleunders #dus #burpees #russian #russianswi

A) Back Squat L3 75% x 5 85% x 3 95% x 1+ L2 3 x 5 Partner WOD L3 1000 M Row - Buy-in 100 Push Ups 100 Russian Swings (70/53) 100 Squats 100 Pull Ups 1000 M Row - Cash-out L1 (Team of 3) 1000 M Row - Buy-in 100 Push Ups 100 Russian Swings (70/53) 100 Squats 100 Pull Ups 1000 M Row - Cash-out Notes: Each movement must be completed before moving on to the next one. Work can be broken up any way you want. #WOD #BackSquat #PartnerWOD #Row #PushUps #Russia