7/12/21 The Big Swing

 

For time:

  45 kettlebell swings 

500/400m Row 

35 kettlebell swings 

750/600m Row 

25 kettlebell swings 

1000/800m Row 

15 kettlebell swings  

Men 53lb, Women35lb  

Tuesday 

Hot- Wheels

AMRAP 20: 9/6 Cal Bike, 200m Run 9/6 Cal Bike, 5 Rounds of “The Chief” 1 Round of “The Chief”: 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats Score total reps. Run Counts at 2pts (1 pt to halfway mark and 2 pts completed) Add up all total reps.

Wednesday 

Jam Session

5 Rounds: 7 Power Snatches (115/85) 14 Box Jump Overs (24″/20″)

Thursday 

BENCHMARK WOD "Nancy 5 RFT 400m run 15 OHS 95/65

Friday 

Cool Breeze

Partner Wod 4 rounds 1 minute at each HSPU TTB Burpees Pull ups Rest *1 person must hold sandbag in order to work Switch whenever you'd like. Score is your team total for each movement. Sandbag Men 100/75

Saturday 

Drag Net

Every 9min x 4 800m run 50/35 echo bike