WOD – Mon, Jul 31
2023_07_31_Core (Weight)
2 rounds
42m Dual Kettlebell Front Rack Carry
21 Sit Ups
30m Dual Kettlebell Front Rack Carry
15 Sit Ups
18m Dual Kettlebell Front Rack Carry
9 Sit Ups
rest 3 minutes
42m Dual Kettlebell Front Rack Carry
21 Sit Ups
30m Dual Kettlebell Front Rack Carry
15 Sit Ups
18m Dual Kettlebell Front Rack Carry
9 Sit Ups
rest 3 minutes
2023_07_31_WOD (AMRAP – Reps)
EMOM 18
Min 1 | 13/11 cal Bike
Min 2 | AMRAP Kettlebell DT
Min 3 | rest
Min 4 | 15/12 cal Row
Min 5 | AMRAP Kettlebell DT
Min 6 | rest
Min 1 | 13/11 cal Bike
Min 2 | AMRAP Kettlebell DT
Min 3 | rest
Min 4 | 15/12 cal Row
Min 5 | AMRAP Kettlebell DT
Min 6 | rest
Rx: 24 | 16 kg
*Kettlebell DT
12 Dual Kettlebell Deadlifts
9 Dual Kettlebell Hang Power Cleans
6 Dual Kettlebell Shoulder to Overhead
| pick up on DT where you ended in the last round
| push the Kettlebell Movements
| consistent pace on the machines
| Score = total reps (1cal = 1 rep)
| use heavy Kettlebells & move a regular walking pace
| don’t overarche & try to keep a slight hollow body position
| Score = weight (time in comments)
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