warmup:
dynamic
400m run
10/10 1st round
6/6 2nd round
sa dl suitcase style
sa swing
sa push press
WOD 1:
american swings up the ladder.
can't do americans then do russians.
can't do russians then do deadlifts
10 burpee buy in
then 10 reps of:
12-14-16-20-24-28-32-48
WOD 2:
1 pushup every 10 seconds for 1 minute
rest in plank
followed immediately by dual bell farmers walk in the rack
for 1 minute
1 minute rest
then 2 more rounds but in the 2nd round it's 1 pushup
every 7 seconds and in the 3rd round it's 1 pushup every 5 seconds.
always resting in plank.
EXTRA CREDIT:
partner med ball frenzy
went to russians at 28
ReplyDelete12's for wod 2
hope to be back up to snuff
by the end of the week
Um...these people look familiar. Could it be because they are always pictured? ;=)
ReplyDeleteWent to russians at 28
ReplyDeleteUsed 12k for wod 2
Loved the medball frenzy