warmup:
3 minute jump rope
dynamic
400m run
walks
WOD 1
12 lunge with bell in the rack position (total reps)
10 kb snatch (10 right/10 left)
14 lunge
8 snatch
16 lunge
6 snatch
18 lunge
4 snatch
20 lunge
2 snatch
WOD 2
45 seconds of work
15 seconds of rest
5 rounds
max reps jump rope
max weight moved with kettlebell swing
1: 7.07 fvr
ReplyDelete2: 457 jumps, 96 swings with the 48k
1: 8:41 14k
ReplyDelete2: 237 double unders, 122 swings 20k
1: 7:07 20lb
ReplyDelete2: 105 jumps (bleh), 118 swings 16k