warmup:
dynamic
WOD 1:
kettlebell complex
power clean
front squat
swing to clean
snatch
thruster
1 rep through all the movements
2 reps...
3 reps...
all with one arm, then the other arm
this equals 1 round
3 rounds total
move up in weight each round
WOD 2:
3 box jumps/push ups
6 american swings
9 air squats
amrap for 2 minutes
rest for 1 minute
4 rounds total
your score is your total reps
16, 20 and 24 for the complex
ReplyDeletealthough didn't finish my round of 3's
on the last set (TIME)
150 reps
plyo
32"
24 and 32
12,14,16 for complex
ReplyDeleteCounted total rounds completed for wod2: did 7 total rds rx