Strength/Skill: Banded KB swings
- Every 2 minutes perform one set of 6 Banded KBS and 6 non-bandedĀ 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 easiestĀ (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 theĀ heaviest set of 3 reps.
Liz C, Kendra – Happy Bday
