W/U
C-B - Pullups
Hand Release Pushups
Skills:
Work on:
Kettlebell Snatch
Turkish Get Ups
Knees to Elbows
Spend 5 min on each
AMRAP 10:
7 right arm db thrusters (45/25)
10 burpees
7 left arm db thrusters
10 pull-ups
7 right arm db thrusters (45/25)
10 burpees
7 left arm db thrusters
10 pull-ups
PM WOD
W/U
Track Drills and Shoulder W/U with stick
Strength
3 sets, 5 reps Power Snatch
WOD
50 push-ups
40 lunges
30 sit-ups
20 box jumps (24/20)
10 reverse burpees
2 rope climbs
10 reverse burpees
20 box jumps
30 sit-ups
40 lunges
50 push-ups
40 lunges
30 sit-ups
20 box jumps (24/20)
10 reverse burpees
2 rope climbs
10 reverse burpees
20 box jumps
30 sit-ups
40 lunges
50 push-ups
AM WOD
ReplyDelete2 rds, 2 right arm thrusters, 25lb KB
Wod with out rope climbs ( because my facility did not posses the required rope dimensions)
ReplyDelete11:01
Pwr snatch 115 lbs
PM WOD:
ReplyDeleteSnatch: 85lbs
WOD: 18:54
9:35 pm wod, changed rope climb to 5 pull ups
ReplyDeletePower Cleans (instead of snatches): 70lbs
ReplyDeleteWOD: 15:30 (5 pullups instead of rope climbs, and normal burpees)