I’m so excited about putting this WOD up, you’ll understand what I’m talking about once you complete this. This is currently on the top of my favourites. You can view a video below, but you’ll want to read the full article on BoxRox, which I wrote, as it goes into full details. www.boxrox.com/kettlebell-workout/



The Dudley- #Kettlell #WOD More details on www.cavemantraining.com soon

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First task – 22 min AMRAP

  • 2 x Dead to Overhead and Surrender
  • 2 x Renegade Rows
  • 2 x Wide Bent-over Rows
  • 2 x Archer Push-up L/R

You’re working with two kettlebells, recommended weight is 50 to 65% of your 1RM Row.

1 to 2 minute rest. If you’re hardcore and it’s a piece of cake, forget the rest and move on to your next task.

Second task – 6 min AMRAP

  • Double-arm Swings
  • You’re working with one kettlebell, recommend weight is 45 to 55% of your 1RM Swing.

1 to 2 minute rest.

Third and final task

150 alternating Strict Presses – for time

Working with one kettlebell 50 to 60% of your 1RM Strict Press.

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