warmup:
600m run
--------
6 over/under
6 kb wall ball
50 rope undulations: dual/alt
x2
turkish get-ups
3-2-1 (total reps)
increase load, but don't max out
WOD 1:
snatch and hold overhead for 4 seconds, repeat, repeat...
go for one minute on one arm, then one minute on the other
take 1 minute rest.
then increase load and snatch and hold overhead for 6 seconds...
one minute for one arm, then one minute for the other arm
one minute rest
increase load and do the same thing but this time hold for 8 seconds
w: 12, 14, 16
m: 16, 20, 24
WOD 2:
8 minute amrap
5 kb sdlhp
5 ring dips
w 24
m 32
1: rx, but was failing to hold at the end
ReplyDelete2: 6.5, rx
1: RX but had to switch to clean and jerks toward the end of the last two rounds.
ReplyDelete2: 11rds had to do pushups for ring dips