warmup:
10 burpees (once)
3 rope walks
10 vertical jumps
10 broad jumps
x2
WOD 1:
10-1
20-1
30-1
fronts squats, dual or single bell.
10, 20 and 30 try to go unbroken.
1 reps are your max heavy load.
example:
10 unbroken front squats with dual 24's
1 rep with dual 32's
20 unbroken with dual 20's
1 rep with dual 32's
30 unbroken with dual 16's
1 rep with dual 32's
WOD 2:
5 tgu's (total)
200m run
30 situps
4 tgu's (total)
400m run
30 situps
3 tgu's (total)
600m run
30 situps
w16
m24
24,20,16
ReplyDeletemax was with the 32 and 28.
oh, nother rkc 32 where art thou?
15.08
wizard
smile cas, you did the 20!
Love Cassie's expression. Her face shows how all of us were feeling.
ReplyDelete32k, 24k, 20k- could only do the set of 10 unbroken
ReplyDelete16:25 14k- should have challenged with the 16k