warmup:
dynamic
shuttle runs
WOD 1:
2 handed cleans ftg, l/r
shuttle runs
1/1
2/2
3/3
4/4
5/1
6/2
7/3
8/4
w 24
m 32
WOD 2:
russians
in & outs
15-13-11-9-7-5-3
w 24
m 32
WOD 3:
8 mins of work
1 minute dual kb hold:
20 secs suitcase
20 secs rack
20 secs overhead
followed by
1 minute tabata pushups (20/10-20/10)
4 rounds of each
w 16's
m 24's
1: 6.01, rx
ReplyDelete2: 6.31, rx
3: rx, although couldn't go overhead at the end
and thus, now, cannot move my arms.