warmup:
10 kb horn squat
5 single leg dead lift, both legs
10 pushups (5 close, 5 explosive)
25 h2h
x2
3, 2, 1 tgu's
total reps
WOD 1:
kettlebell complex
5 single arm swing to high pull
3 snatch to thruster
do all on one arm, then the other
this equals 1 round
5 rounds, approx 90 secs rest in between rounds
go up in weight each round
nft, 15 minute cap
WOD 2:
partner wod
10-9-8-7-6-5-4-3-2-1
pullups
dual kb hold in the rack position
do one burpee every time you or your partner comes off the bar
or the bells touch the ground
w 16
m 24
15 minute cap
ex: monica holds two 16k bells in the rack position, while cassie does 10 pullups.
when cassie is done with her pullups then monica hands her the bells and cassie
gets them in the rack position while monica does her 10 pullups. they hand over bells, do 9-9, 8-8 etc...don't forget to do your penalty burpees.
complex: 16, 20, 24, 28, 32
ReplyDeletealthough the 32 was hit and miss
approx 13 mins on wod 2 with randal
several burpees
complex - 14,16,20,20,24k
ReplyDeletecapped out on WOD 2 with Sam - only made it to 6 - first 2 rounds done with 20k because we couldn't find 2-16ks - lots of burpees
Complex- 12, 14, 14, 16, 16k
ReplyDeleteCassie and I got to 3's but did quite a few burpees. I used a blue band for pull ups and Cas did RX.