400m run, crossfit, kettlebell, kettlebell snatches, kettlebell swings, rounds, toes to bar, training, wod, workouts -

Monday 4.27.20

Warm-up Prep (10-15 Minutes)

3 Rounds

400m Jog

10 Hip Thrusters with mini bands on ankles and knees

10 KB Push Presses

10 Hollow Rocks


Strength -  Overhead Squats

EMOM 1 x 10 - 4 Overhead Squats each Round

60-65% of 1 Rep Max


WOD (Workout of the Day) 

"Sling Shot"  

5 Rounds For Time

20 KB Swings 53/35

400m Run

15 Toes to Bar

400m Run

10 KB Snatches from ground 53/35

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic, Oxidative


  • Our goal for this workout is to target 20-30 Minutes
  • The movements in this WOD are fast moving and will tax your anaerobic system at a mid level.  The run in between is designed for you to shake out the lactic acid, but at the same time push yourself on the run, it will be the biggest factor on how fast your time will be.  Each round will get harder, figure out your pace and rep scheme by round 2 or so.  Come out of the gate at 80% and gauge from there for the rest.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX