warmup:
dynamic
15 air squats
5 hindus
x2
5 long rope power slams
3 tire flips
10 heavy russians 32/48
x3
WOD 1:
6 minutes to find your 1 rep max
dual thrusters
3-3-2-1-1-1
WOD 2:
15 minute amrap
1 dual thruster/1 pullup
3/3
5/5
that equals 1 round
then back to
1/1
3/3
etc...
use 50% of your 1 rep max
24/28
ReplyDeletefailed on 32's
6 rounds finished
and completed 3/3 into
round 7 using the 16's
This comment has been removed by the author.
ReplyDeleteCheckout this FREE kettlebell workouts! Kettlebell Workouts
ReplyDeleteThis workout rocked, I felt so pumped after yesterday.
ReplyDelete32K on Press
8 rounds plus starting on 5s for thrusters 16K.
The dual 16K may have been on the light side for me.