Kettlebell Perform/RX Compete A.) Muscle Ups A.) Muscle Ups A.) Muscle Ups – 4×10 False Grip Ring Rows – 4×10 False Grip Ring Rows – 4×10 False Grip Ring Rows – Max Effort MU attempts – Max Effort MU attempts – Max Effort MU attempts B.) 14 min AMRAP B.) 14 min AMRAP B.) Open WOD 14.4 30 cal row 30 cal row 14 min AMRAP 25 T2B 25 T2B 60 cal row 20 Wallballs (20/14) 20 Wallballs (20/14) 50 T2B 15 Double KB Cleans 15 Power Cleans (135/95) 40 Wallballs (20/14) 5 MU or dips 5 MU or dips 30 Power Cleans (135/95) 20 Muscle UpsRead more

Kettlebell Perform/RX Compete A.) KB Front Squats A.) Front Squats A.) Front Squats 5,5,3,3,2,1 Heavy Single Heavy Single 2 misses and done 2 misses and done 2 misses and done B.) 10 min AMRAP w/partner B.) 10 min AMRAP w/partner B.) 10 min AMRAP w/partner Partner 1: 10 KB Thrusters Partner 1: 10 Thrusters (95/65) Partner 1: 15 Thrusters (95/65) Partner 2: cal bike Partner 2: cal bike Partner 2: cal bike Switch when partner finishes thrusters Switch when partner finishes thrusters Switch when partner finishes thrusters Score is total reps of thrusters + cals Score is total reps of thrusters + cals Score is total reps of thrusters + calsRead more

Kettlebell Perform/RX Compete A.) Deadlift A.) Deadlift A.) Deadlift 3-3-3-3-3 3-3-3-3-3 3-3-3-3-3 * Goal is to work to the heaviest possible 3 rep * Goal is to work to the heaviest possible 3 rep * Goal is to work to the heaviest possible 3 rep * In between sets, max height box jump, or max broad jump * In between sets, max height box jump, or max broad jump * In between sets, max height box jump, or max broad jump B.) 8 min AMRAP B.) 8 min AMRAP B.) Open WOD 14.3 10 DL (135/95) 10 DL (135/95) 8 min AMRAP 15 box jumps (24/20) 15 box jumps (24/20) 10 DL (135/95) 15 box jumps (24/20) 15 DL (185/135) 15 box jumps (24/20) 20 DL (225/155) 15 box jumps (24/20) 25 DL (275/185) 15 box jumps (24/20) 30 DL (315/205) 15 box jumps (24/20) 35 DL (365/225) 15 box...Read more

Kettlebell Perform/RX Compete A.) KB HEAVY bear complex. A.) Heavy Bear Complex A.) Heavy Bear Complex Clean, Push Press, Front Squat, 15 min to find max weight push press, front squat of the following complex Squat Clean Jerk Back Squat Jerk B.) 15 min to establish a max 7 rep bear complex C.) Tabata row for metersRead more

Kettlebell Perform/RX Compete A.) 5 min. A.) Max Snatch A.) Max Snatch Max KB Snatches * 3 miss rule * 3 miss rule * Alternate hands as needed B.) 17 min AMRAP B.) Open WOD 13.1 B.) Open WOD 13.1 40 burpees to 6″ target 17 min AMRAP 17 min AMRAP 30 DB Snatch 40 burpees to 6″ target 40 burpees to 6″ target 30 burpees to 6″ target 30 snatch (75/35) 30 snatch (75/45) 30 Medball Slams (40/30) 30 burpees to 6″ target 30 burpees to 6″ target 20 burpees to 6″ target 30 snatch (95/55) 30 snatch (135/75) 30 DL (225/155) 20 burpees to 6″ target 20 burpees to 6″ target 10 burpees to 6″ target 30 snatch (115/75) 30 snatch (165/100) Max reps KB swings 10 burpees to 6″ target 10 burpees to 6″ target Max reps snatch (135/95) Max reps snatch (210/120)Read more