A.
Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Dumbbell Walking Lunge x 20 steps @ 1010
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Dumbbell Thrusters
12 V-Ups
A. 70# KBS (Russian)
1-arm KB press, 10 x 40
BW lunges & light reverse hypers
B. Subbed w/ sled work, ~50m max efforts
4 x empty, 4 x +90#
Been lurking and cherry picking. Lower back has been a mess last few months. Fitness movements have been a better match than Performance lately, so will commit here and get back in the habit of posting.
A.
25# Kettlebell (Its time to move up!)
15# Dumbbells (time to move up!)
15# dumbbells
B.
5 Rds
15# dumbbells
Ab mat sit-ups
A.
20 kg kettlebell swing
2×12 kg kettlebell press
2×12 kg kettlebell walking lunges
B.
2×12 kg thruster
V-Ups
7 rounds + 3 reps
A.
44LB Kettle Bell (Kettle bell swings for dayz)
30lb
Body weight (More than enough weight)
b.
30 Lb
Crunchs
What a rough day…
#Dandoescrossfit
Crushed it!