warmup:
dynamic
400m run
WOD 1
8 dual bell sumo deadlift, heavy and fast
8 heavy russians with band
5 sets
no more than 90 secs rest in between sets
WOD 2
partner wod
4 keg to shoulder (2 left/2 right)
6 keg pushups
8 lateral keg jumps
one person completes a round then your partner goes
amrap in 3 minutes
followed by 1 minutes rest
3 rounds
32's for deads
ReplyDeleteand 28 with a green band
3/3/2
65#
2x 32kg for deadlifts
ReplyDelete24kg bell with a red band
3/3/3 with 75# keg
32's for deadlifts and 24k with blue band
ReplyDelete2.5/3/3 with 75# keg. Woody would more than likely have done 4+ if he had a faster partner.
tell me about it.
ReplyDeletethink i prolly could have gotten
15 rounds in had cass not really been
doggin it with that keg. ;-)