

Sun, 03/31/2019
“Smirnoff” 3 Rounds: 600 Meter Run 30 Russian Kettlebell Swings (53/35) 30 Push-ups #WOD #smirnoff #run #russiankettlebellswings #kb #kbswings #russiankbswings #pushups


Thurs, 07/26/2018
“Crunch Time”
4 Rounds For Time:
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30/21 Calorie Row
L2
Option to sub Row for 400 M Run
L1
20 Russian KB Swing
20 Sit-Ups
21/12 Cal Row Notes: With 120 total Russian Kettlebell Swings today, athletes will likely want to break these up from the beginning. A steady pace on the sit-ups and rowing should allow athletes to maintain 2-3 sets per round on the swings. 15-15 or 12-10-8 are possible breakup strategies. Wit


Sat, 03/03/2018
“Drago”
30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
10 Meter Shuttle Sprints
L1
20-15-10-8-6 Notes: If there is one place we can look for athletes to push the pace today it is the Russian Swings. This is likely the only movement that will require athletes to stop moving if they choose to put the weight down. Even if they are a little gassed from a big set of swings, they can still move forward with the abmat sit-ups and the runs as those are simpler


Mon, 07/24/2017
A) Deadlift
(10 Min Cap)
RX
5x3 @ 70%
L2
3x5 B) 15-13-11-9-7-6-3-1 Burpee Box Jump Russian KB Swing (70/53) Notes: Lateral burpees are fine. Go fast and unbroken. #WOD #Deadlift #Burpee #burpeeboxjump #kb #kettlebell #kbswings #russiankbswings


Thursday, May 4th, 2017
A) 3 Rounds For Time (10 Min Cap)
L3
10 Russian KB Swings (70/53)
10 Goblet Squats
10 Burpees
10 Sit Ups
L2/1
Scale weight B) ROMWOD #WOD #RussianKBSwings #GobletSquats #Burpees #Situps #ROMWOD