WOD 22nd October -Kettlebell Swings…Heavy man

23 Oct


Deadlifts for strength followed by some handstand practise or sets of 3 depending on ability.


20 Kettlebell Swings

10 Double Unders

Double unders can be the most frustrating thing in the world if you don’t have them so reps were low. To get some volume and raise the heart rate swings were double the reps.


Main Class

Similar to foundations just with a different objective in mind.

Deadlifts 3 sets of 8 @ 72.5%

Pull ups -using time under tension rule of 4 second down, a 2 second hold followed by a fast drive and chin over bar.

5 sets of max with 2 minutes in between.


Heavy 10 rep yucky! (this means you didn’t want to do anymore past 10)

30 Double unders (the only reps that count are du or attempts)

Can you still double under after heavy swings, that was the aim of the game.

The time was capped at 12 minutes.

Check out the times from the photo

Awesome time by Adrienne well done chick.

See you all next week gang, you all did good!


One thought on “WOD 22nd October -Kettlebell Swings…Heavy man

  1. Thanks! Good to get cracking with the 24kg KB as well 🙂 Loved the lack of breathing in this WOD

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