"KB Swing, Swing, Swing"

EQUIP: Barbell (c: 225/155, p: 185/135, f: 135/95), Plate (45/25; c (women): 35), Box (24/20), KB (c: 70/53,

p: 53/35, f: 35/18), Jump Rope 

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*100 Jump Rope (warm-up Double-Unders)

*10 x KB Swing

*10 x Burpee 

*Individual Movement-Specific Warm-Up for WOD (especially: Deadlift)

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#1:

15 Min. AMRAP -

*30 x Double Under (sub: 30 x Tuck Jump)

*10 x Plate Ground-to-OH

*10 x alt. OH Plate Step-Up (20”)

*10 x 1-Arm KB OHS (5xR, then 5xL)(mod: 10 x Goblet Squat)

*# KB Swing as minutes on the clock at end of ea. round

(everybody will do 15 KBS at the 15:00 mark)

-for example: if I finish my first round when the clock reads 2:33, I must do 2 KBS to finish out the round; if I finish my second round when the clock reads 6:04, I must do 6 KBS to finish out that round, etc.

#2:

15 Min. AMRAP -

*30 x Double-Under (sub: 30 x Lateral Bar Hop)

*10 x Box Jump (24/20)

*10 x Deadlift (c: 225/155, p: 185/135, f: 135/95)

*10 x alt. Pistol (c: Jumping OR Weighted)

*# KB Swing as minutes on the clock at end of ea. round

(everybody will do 15 KBS at the 15:00 mark)

#3:

15 Min. AMRAP -

*30 x Double-Under (sub: 30 x Mountain Climb (R and L = 1))

*10 x alt. KB Goblet Lunge

*10 x OH Plate Sit-Up

*10 x Bar-Facing Burpee

*# KB Swing as minutes on the clock at end of ea. round 

(everybody will do 15 KBS at the 15:00 mark)

SCORE = Total KB Swing completed over all 3 WODs