Tag Archives: Windmills

KB Press and Wimdmills then MUs, Deadlifts and T2B

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5 rounds

  • 10 x Alternating Kettlebell Press @ 14kg per hand (r+l=1 rep, holding both KB in rack position press one then then the other)
  • 3 x Alternating Standing Windmills @ 14kg (r+l=1rep, put one KB down and do a windmill alternating sides)

For time

  • 8 x Seated Ring Muscle Ups
  • 16 x Deadlifts @ 220lbs/100kg
  • 32 x Toes to Bar
  • 16 x Deadlifts
  • 8 x Seated Ring Muscle Ups

Results: Metcon 17:42. Most of the time was on the Muscle Ups.

Accessory Day

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3 rounds of

  • 3 x Windmills each side @ 8kg

Then 2 rounds of

  • 10 x Paloff Press per side

30 seconds on / 30 seconds off for 16 minutes

  • Kneeling Halos @ 14kg Clockwise
  • Kneeling Halos @ 14kg Counter Clockwise
  • Marches @ 32kg Left
  • Marches @ 32kg Right

Finisher, for max distance, one minute on / one minute off for 8 minutes of

  • Bike intervals alternate sitting and standing each on round

(On = cadence of 80-90/Off = cadence of 60-70).

Results: Finisher 6.3km.

Core Work then an AMRAP of Thrusters and Burpees

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Not for time do 3 rounds of:

  • 3-5 reps per side of Turkish Getups @ 18kg
  • 3-5 Barbell Rollouts
  • 3-5 Dumbbell Windmills per side @ 8kg

Then do AMRAP in 15 minutes of:

  • 10 x Thrusters @ 43kg
  • 10 x Burpees

Results: Did 3 TGU per side, 5 Rollouts and 5 Windmills per round.  First time doing Windmills.  Reached down the same side instead of crossing over with my free hand (easier version then shown in the video). We’ll see how my abs feel tomorrow before I can tell how good this one was.  For the AMRAP did 5 rounds plus 10 Thrusters and 7 Burpees.