Tag Archives: Kettlebell Swings

HSPU and Pullups then Row, KBS and Thrusters

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5 rounds, rest as needed between rounds

  • 3 x Deficit Handstand Pushups + 3 x Weighted Pullups

Then CF New England WOD from November 11.

AMRAP in 4 minutes of

  • 15 Calorie Row
  • 15 x Kettlebell Swings
  • 15 x Thrusters @ 65lbs

Rest 4 minutes, then AMRAP in 4 minutes of

  • 12 Calorie Row
  • 12 x Kettlebell Swings
  • 12 x Thrusters @ 85lbs

Rest 4 mintues, then AMRAP in 4 minutes of

  • 9 Calorie Row
  • 9 x Kettlebell Swings
  • 9 x Thrusters @ 95lbs

Results: HSPU and Pullups as shown. Pullups @ 30lbs. Metcon 49-41-35 reps. Really hard when since at 4 minutes you can’t really take a break.

Pullups, HSPU and Reverse Lunges then KBS, Pushups and Deadlifts

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Every 90 seconds for 18 minutes (3 sets of each)

  • Round 1 – 6 to 8 x Strict Pullups
  • Round 2 – 6 to 8 x Handstand Pushups
  • Round 3 – 8 x Single Arm Kettlebell Overhead Reverse Lungs with KB in Left Hand @ 24kg
  • Round 4 – 8 x Single Arm Kettlebell Overhead Reverse Lunge with KB in Right Hand @ 24kg

Then 5 rounds for time

  • 21 x Kettlebell Swings
  • 15 x Pushups
  • 9 x Deadlift @ 165lbs

Results: Part 1 did all 8 reps except for one round of HSPU where I only did 7. Metcon in 11:06.

Snatch and OHS Practice then Run, Row, KBS and BBJO

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Took 20 minutes to work on Snatches and Overhead Squats.

Then AMRAP in 20 minutes

  • Run 400m
  • 30 x Kettlebell Swings
  • Row 15 Calories
  • 10 x Burpee Box Jump Overs

Worked on only nose breathing, so kept a pace which did not require me to start breathing through my mouth. Lisa has been trying the same in her workouts. More information on this blog: Rethink Your Breahing.

Results: Overhead Squats and Snatches went well. Even got to a Squat Snatch at 75lbs. Metcon 2 rounds plus 400m/25 KBS.