3RFT
12 thrusters
15 kettlebell swings
400m run
Tag Archive: kettlebell swing
In teams of three: 10 stations, 90 seconds each, with 30 seconds rest in between, for max reps (as a team):
1. Box jumps, 24/20″
2. Pull-ups
3. Double-unders
4. Deadlifts, 115/75 lb
5. Dumbbell push press, 35/25/15 lb
6. Kettlebell swings, 1.5/1 pood
7. Push-ups
8. Wallballs, 20/12 lb
9. Burpees
10. Rope climbs: each rep counts as 5 points; each person must do at least one; those unable to do one may sub 5 stands-ups from lying down or sitting position
Record team’s total reps
3 rounds for total reps of:
30 seconds of Deadlifts @ Bodyweight (or 60% of 4RM)
30 seconds of Hand-Release Push-ups
30 seconds of Hollow Rocks
30 seconds of KB Swings, 1.5/1 pood
Rest 1:00 between rounds. Post reps per exercise for each round to comments.