EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35), 2 KB’s (2 loads), Wall Ball (20/14), Jump Rope
WARM-UP:
*Active Stretch
*400m Run/ Row
*50 Jump Rope (warm-up D-U’s)
*5 ea. SDHP, Clean Pull, Hang Squat Clean, S2OH (light barbell)
*5 ea. KB Swing, KB S2OH, KB SDHP
-self-directed warm-up for KB Snatch, Sotts Press, and Turkish Get-Up
————————————-
60 Minute Time Cap -
WOD 1:
800m Run
80 Wall Ball (20/14)
600m Run
60 BB Windshield Wiper (R&L = 2 reps)
400m Run
40 Shoulder-2-Overhead (c: 135/95, p: 95/65, f: 65/35)
200m Run
20 Sumo Deadlift High Pull (c: 135/95, p: 95/65, f: 65/35)
100m Run
10 Bear Complex (c: 135/95, p: 95/65, f: 65/35)
———————————-
no rest
———————————-
WOD 2:
200 Double-Under (sub: # Singles + 0.5 x # Lat Bar Hop)
20 ea. KB Snatch (c: 70/53, p: 53/35, f: 35/18)
150 Double-Under
15 ea. 1-Arm KB Sotts Press (c: 53/35, p: 44/26, f: 26/18)
100 Double-Under
10 ea. Turkish Get-Up (c: 53/35, p: 44/26, f: 26/18)
50 Double-Under
5 rounds ea. arm: 10m 1-Arm OH KB Walk (c: 70/53, p: 53/35, f: 35/18)
SCORE = Time To Complete WODs 1&2 (OR, how far you got before time was called)
No comments:
Post a Comment