warmup WOD:
600m run
6 tgu right
400m run
6 tgu left
200m run
WOD 1:
21-15-9
kb squat clean
pushups
single arm weighted situp
12 minute cap
w16
m24
WOD 2:
5-10-15-20-15-10-5
single arm swings (each side)
followed by american swings.
30 secs rest between sets.
example:
5 sa swings left, 5 sa swings right, 5 americans using the 32k.
30 secs rest.
10 left, 10 right, 10 americans using the 24k.
rest.
15, 15, 15 using the 20k.
rest.
20, 20, 20 using the 16k.
rest.
then back down the ladder ending with
5, 5, 5 using the 32k.
10 minute cap.
2: dnf, 2 rds plus 3 sq cl
ReplyDelete24 for cleans, 16 for situps
3: dnf
32, 24, 20, 16.
2-11:37 with 16K all the way
ReplyDelete3-16K DNF made it up the ladder, couldn't get down.