Ballistic + Strength Kettlebell Beatdown

Ballistic + Strength Kettlebell Beatdown

QIC

Hong Kong Phooey

AO

The Deep End

PAX

• Bronco
• Fixed Gear
• Hong Kong Phooey
• Kipling
• Kodak
• Padawan
• Restore
• Sheriff
• Time Machine
• Troll
• Banana Bread

FNG

None

Workout

Warm-o-rama

SSHs, Don Quixotes, Arm circles, Washing machines

KB halos, Goblet squats, Swings

Rack carry around park 

Thang

#1 Swing/Merkin Pyramids 7 minute AMRAP

Work up to 25/10 as below, then come back down. Perform as many reps as possible in 7 mins.

5 Swings / 10 Merkins 

10 Swings / 10 Merkins 

15 Swings / 10 Merkins 

20 Swings / 10 Merkins

25 Swings / 10 Merkins

#2 Partner 3-3-3-6 Strength 12 minute AMRAP

I go, you go … perform as many reps as you can can in 12 mins 

3 double swings 

3 double cleans 

3 double front squats

6 gorilla rows (alternating arms)

# 3 Snatch 5 min AMRAP

Perform sets of 5 snatches on each arm. At your own pace, perform as many reps as possible in 5 mins

Mary

20 BBSUs

20 pickle pushers 

COT

How my son’s wrestling meet over the weekend and experience in trying out a new sport despite early nerves showed me the importance of getting yourself out there and trying new things in life. F3 gives us those opportunities as demonstrated by this month’s Q challenge and the chance to try out new AOs.