WOD 1
(A)
12 single arm swings, r/l
24 russians
12 single arm weighted situps, r/l
(B)
12 single arm release/catch
24 2 hand release/catch
12 kb wall ball
(C)
24 h2h
24 2 handed flip
3 rounds
15 minute cap
try not to set the bell down for each set
move up in weight each round
WOD 2
1 minute of work at each station
then rotate to the next station.
10 minutes total.
partner rope war
weighted backwards sled pull
walking in/out rope undulations
rope undulations to the knees and up
dual kb overhead walk
good fun friday wods
ReplyDeletejust shy of 2 rounds on wod 1
16, then 20
made it through 20 - 2-handed catch and release on 2nd round
ReplyDelete16,then 20k
Might have been a bit ambitious, but trying to make 20k the go to bell.