Squats, Swings and 3 Rounds for Time

Monday 19.10.15

Catalyst Rollering

An excellent website for articles and information on all things weightlifting that crosses over into our world! This one is on rollering out pre workout.

A. Front Squat: 14 minutes to hit 5 x 3 (increasing load each set)

B1. 3 x 10 Barbell Step Up’s (Back Rack)

B2. 3 x 10 Heavy KB Swings (Russian style)

C. 3 Rounds for time

  • 10/6 Rings Dips (Scale: 10 Push Ups)
  • 20 OH KB Swings 24/16kg
  • 40 Sit Ups
  • 80 Double Unders (Scale: 160 Singles)

Post Loads, rounds, reps and training notes to comments, BTWB or SugarWOD (on your smartphone) and please fill out the Athlete Stress & Recovery Survey: http://goo.gl/forms/eKCjCCDBm4

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  • Ivan L says:

    Back in the bus after losing my beloved carpark pass, so I am back to posting early while riding.
    A. 80, 85, 90, 95, 100.
    B. 40/32.
    C. 2 rounds + 11KB swings. Ring dips were OK, but I struggle for stamina on the DUs. Some might say I need to lose weight. Bah humbug.

  • Fee says:

    A: Just moved. Not allowed to go heavy with full depth squats, but this felt good finally.
    B: 20kg barbell with step ups – feeling better
    Did 32kg (KB) successfully, tried 40, but form was boot camp style, so I will stick with 32.
    C: Got to 5 ring dips in the 3rd round. Although I only busted out 2 ring dips in the 2nd round and completed with push ups… great session!

  • john parr says:

    A: went 100, 100, 105, 110, 115kg
    B: worked with 50kg on the step ups, and 40kg on the kettle bells
    C: went RX and did it in 13:16

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