warmup WOD:
dual kb floor press
pullups
horn squat
10-8-6-5-4-3-2-1
move up in weight to finish heavy
WOD:
dual kb clean to squat to
alternating strict press
do not put the bells down.
if you do you owe a burpee for every
time they hit the floor at the end of the wod.
5 minute amrap
w12
m16
warmup: started with 16's
ReplyDeleteand ended up with 24's for presses
and 32 for the squat.
wod: 16's. no burpees,
although have no idea how many "rounds."
Warm up- started with 12k on the press and 16 k on the squats. Fished with 16 k on presses and 24 on the squat. Started with green band on the pull ups and ended on the red band!
ReplyDeleteWOD: 12k/ 3 burpees. Lost count after 7 rounds.
WU - started with 14k, ended with 24k, blue band on pull-ups
ReplyDeleteWOD - 14k, did front squats because of hands, 5 burpees - no idea on rounds - shed a few tears