Strength/Skill: Banded KB swings

  • Every 2 minutes perform one set of 6 Banded KBS and 6 non-banded KBS right after, with the same weight. (Maybe have two KB’s with the same weight…Also, share your KB’s with someone)
  • 3 Sets total
  • Using a red band will be the easiest  (MOST people should be using the red bands)
  • Black will be moderate
  • Purple will be difficult

WOD: 12 min Ladder

  • 3 – 6 – 9 – 12 – 15 – 21 – 24…continue for 12 minutes
    • Russian KB swings (70/50)
    • HRPUs
      • At the 12-minute mark rest/record score.
      • Rest/Warm up for 8 minutes
  • At the 20 minute mark perform
  • 5 x 3 Back Squats at your own pace
    • The goal is to see if you can hit a new 3RM
    • You cannot do more than 5 sets but you can do less
    • You have 10 minutes to try to attempt 5 sets
    • Record the heaviest set of 3 reps.

Liz C, Kendra – Happy Bday