4 wheel drive – Kettlebell

NEEDED EQUIPMENT: Kettlebell
 
CIRCUIT#1
4 – each side – Crab Crunch
4 Push-ups
4 – each side – 1 Arm Kettlebell Suspended Press
4 Squat Jumps
X4
 
CIRCUIT #2
1 Minute Kettlebell Press (switch arms every 4 reps)
1 Minute Front Plank (1 Push-up every 4 seconds)
1 Minute Kettlebell Goblet Squats (1 Kettlebell Swing every 4 seconds)
1 Minute Kettlebell Clean & Press (switch arms every 4 reps)
 
CIRCUIT #3
40 Kettlebell Swings
4 Push-ups
40 Kettlebell Swings
4 Push-ups
 
CIRCUIT #4
64 Reps, 16 Reps, 4 Reps
Kettlebell Cossack Squats
Lunge Walks
Kettlebell Swings
Kettlebell Snatches (alternate arms)
 
CIRCUIT #5
64 seconds, 16 seconds, 4 seconds
Mountain Climbers
Lateral Bound
Burpees
Kettlebell Swings 1 Arm

This Post Has 4 Comments

  1. We did this one about 2 weeks ago. It is a killer. I’m sore again just reading it.

  2. I have to agree. This was one of the more brutal ones we’ve in a while. The next day I was sore. The 2nd day after I could barely walk. Sitting down was more like, ‘line my ass up with whatever I want to sit on & then drop.’ The third day after this was less horrible, but in it’s own special way still very very wrong.

    One of my fav lines from the movies is ‘people make my ass twitch.’

    Well this wod made my ass hurt. 🙂 Thanks for bringing up bad memories Pete.

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