Monday Workout: SP, KBS, Burpee, Run

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Shoulder Press, 5 sets of 3 reps

*rest 1-2 minutes between sets. Start at moderately challenging weight (~80%) and build as heavy as you are able to


Level 1

21-15-12-9 Reps of Each for Time*:

  • Russian Kettlebell Swing AHAP
  • Burpee

*Run x 200m after each full set.

Level 2

21-18-15-12-9 Reps of Each for Time*:

  • Kettlebell Swing (70/53)
  • Burpee

*Run x 250m after each full set (i.e. 21 kbs, 21 burpees, run 250m, then 18, 18, run 250m, and so on…)


3 x 30 second weighted plank, as heavy as possible. Partner up and help load plates

4 thoughts on “Monday Workout: SP, KBS, Burpee, Run

  1. 90#
    45# planks

  2. SP – 140#
    WOD – 13:30 scaled (45#, skip 18, row 250)

  3. 125, 135×2

  4. At home, so had to make due with what I could: 17 min and change
    53# KBS, Push Ups, and a run that felt like 250m

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