Tag Archives: Kettlebell Swings

Front Squats, Kettlebell Swings, Burpees

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This is the Pilchuck Memorial WOD posted by wodwell on Instagram.

6 rounds for time

  • 10 x Front Squat @ 125lbs (take weight from Rack) Rx is 225lbs
  • 24 x Kettlebell Swings @ 32kg
  • 14 x Burpee Box Jumps

Results: Time capped it at 20 minutes… 4 rounds plus 13 reps. If you have the time go ahead and finish… hard one.

TGUs and Deadlifts then a KB Complex

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3 rounds of

  • 6 x Alternating Turkish Getups @ 14kg (3 per side)

Then 4 rounds

Then every 2 minutes for 12 minutes with a single Kettlebell

  • 5 x Kettlebell Swings Left @ 20kg
  • 5 x Kettlebell Squat Cleans Left @ 20kg
  • 5 x Kettlebell Push Press @ 20kg
  • Repeat on Right

Results: Done as shown. Had about 45 seconds rest on the KB Complex between rounds.

Back Squats then Lunges, Kettlebell Swings and Pike Lifts

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Take 7 sets and work up to heavy 1RM Back Squat

  • 5-3-3-2-1-1-1 x Back Squat

Then AMRAP in 12 minutes if

  • 20 x Alternating Back Rack Reverse Lunge @ 45-50% of above 1RM (total, 10 per leg)
  • 15 x Kettlebell Swings @ 24kg
  • 10 x Pike Lift over Kettlebell (over and back = 1 rep)

Results: 135-185-205-225-245-255-260lbs/118kg. Metcon used 120lbs, 3 rounds plus 14 reps.

Strict Presses, Dips and Levers then a Single KB Complex

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3 rounds

  • 6 x Strict Press @ 52kg (same as last time)

Then 4 rounds of

  • 12-15 x Dips
  • 20 second Tuck Lever Hold

Then 10 rounds for time

  • 3 x Single Kettlebell Swing Left
  • 3 x Single Kettlebell Clean Left plus Twist to Left*
  • 3 x Single Kettlebell Thruster Left
  • Repeat Right
  • Rest 30 seconds

*With KB on the left shoulder twist to the left side

Results: Metcon done in 19:30, work part took around 1 minute. 1 minute rest felt a little too long, so to make it more challenging try 30 seconds rest.