Friday 181019
“The KettleBell Kerfuffle” by DB
11min AMRAP:
-11 Russian KBS
-7 Left Leg and Left Arm KB Deads
-11 Russian KBS
-7 Right Leg and Right Arm KB Deads
-11 KettleBell Wallballs MRX American Swing
-1 Rope Climb 15′ RX+ Legless MRX 10′
KB = 55/35# RX+ 70/55# 88/70# MRX 45/25#
Post rounds and reps to comments.
Strength: Snatch Grip Deadlifts
10@95, 8@115, 6@135, 4@155, 2@185, 2@205
Modified WOD: Hip Extensions in place of RKBS; Otherwise Rx
2 rounds + 12 reps
25 Lateral Raises w/15# plates
25 Lateral Raises w/25# plates
Dan the man!!!
Bad to the bone!!
–
Garage wod
300 m row- 30 pull-ups-30 sit-ups -30 cal bike
1 min rest
300 m row 20 pull-ups 30 sit-ups 30 cal bike
1 min rest
300 m row 10 pull-ups 30 sit-ups 30 cal bike
= 20:03-2 min rest = 18:03
Worked mostly on single leg deads with 85 pounds.
WOD…25# kB , 10 ft rope, did “KB wallballs”
4 rounds plus 2 right leg kB deadlifts
Strength: 1 leg DL only
115-135-225
Wod rx
4 rounds (that’s all my back could take)
Sumo DL
225,275,305
One legged DL
95,95,95
Wod RX
4+4 KBS
Sumo DL: 3×10 @ 205
Single leg: 3×5,5 @95
WOD Rx’d: 3 rds + 17 reps
Strength:
Sumo deadlifts up to 235. ( i think)
One leg deadlifts…participated
WOD: Rx. 3rnds + 15 reps.
Sumo deadlifts
225-275-325
One legged DL
135 each set
Wod RX’D
4 rounds plus 18 reps (11 Russian swings and 7 left leg DL)
Dan the man!!!
Sumo DL up to 105#
WOD w/25# KB with and for KB wallballs did American swings, 2 ropes from stamding to
floor ea rd
3 rds and then got to 3 American swings