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

“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

“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

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

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