Kettlebell: Killer Kettlebell WOD Bible: 200+ Cross Training KB Workouts (Kettlebell, Kettlebell Workouts, Simple and Sinister, Kettlebell Training, Kettlebell Swing, Kettlebell Exercises, WODs) by P Selter

Author:P Selter [Selter, P]
Language: eng
Format: epub
Publisher: P Selter
Published: 2014-04-03T00:00:00+00:00

KB WOD 16

For time:

Use single KB

25x Ring dips

25x Walking lunges w/ KB overhead

50x Hand-to-hand swing

25x Walking lunges w/ KB overhead

50x Pull-ups

25x Ring dips

KB WOD 17

Max rounds in 12 minutes:

7x KB snatch

7x Ball slams

7x GHD sit-ups

KB WOD 18

5 rounds:

KB swings 80-40-20-40-80x

Push-ups 40-20-10-20-40x

Pull-ups 20-10-5-10-20x

KB WOD 19

3 rounds:

21-15-9x reps

KB sumo high-pull

Double KB push jerk

KB WOD 20

Max rounds in 7 minutes:

3x Back squat (bw)

6x Double KB swing (1/2 bw)

9x Push-ups

KB WOD 21

5 rounds:

20x Hand to hand KB swing

10x Double KB clean

20x Alternating bent KB row

10x Thruster

KB WOD 22

3 rounds:

5x Double KB snatch

10x Thrusters

20x Renegade rows

KB WOD 23

5 rounds:

All exercises are double KB

6x Front squat

6x Clean

6x Press

15x Swing

6x Bent over row

10x Burpees

KB WOD 24

Max rounds in 20 minutes;

3x KB snatch, each arm

5x Burpees

KB WOD 25

10 rounds:

6x KB snatch, each arm

12x Box jumps

KB WOD 26

4 rounds:

10-20-30-40x reps

KB swing

Man-makers

Alternating floor press

KB WOD 27

For max distance:

KB Farmer's walk for 12 minutes

Stop at top of each minute and do 5x burpees

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