warmup:
dynamic
WOD 1:
1 minute dual kb snatch
1 minute tabata burpees
1 minute dual kb jerk
1 minute tabata burpees
2 rounds
w 12
m 16
WOD 2:
15 americans
9 box jumps
1 minute rest
12 americans
12 box jumps
1 minute rest
9 americans
15 box jumps
you have 1 minute to complete
each round of swings and jumps.
if you fail to complete any round
then you owe a 100m sprint for
each round failed.
w: 12/16/24, 20"
m: 16/24/32, 24"
1: rx
ReplyDelete2: rx, no sprints
WOD 1: combo of 12kg & RX
ReplyDeleteWOD 2: RX, 100m sprint due to falling 4 jumps in last round.
It was crap but over all proud of myself since I have only been to 1 workout in over a month.