20191206 FRI BC WOD

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Kettlebell snatch practice

(BG : DB hang snatch)

12 reps x 3 sets (L=6, R=6)

4 rounds for time of :

12 Kettlebell snatches (BG : DB hang snatch)

24 KB goblet pos. side lunges

36 Toe touch jumping lunges

*22min Time cap

*BG 3R

20191203 TUE BC WOD

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Skill

KB clean 8 reps x 4 sets (L=4, R=4)

(Keep up the KB weight)

BG : 8 reps alternate 2 hands clean to each side

 

EMOM 16

1- 8~10 Inchworm push-ups

2- 1 KB Clean + 5 Front squats x2 (L5+R5)

3- 20 KB Side to side swings

4- 40 High knee single unders / 80 single unders