warmup:
dynamic
kb walks
3 plyo pushups
3 box jumps
1 tgu
x3
WOD 1
5-4-3-2-1
kb push press, r/l
no more than 30 secs rest between sets
go heavy
WOD 2
5 dual kb sumo deadlift
1-2-3-4-5 pushups/wall walks
5 knee to elbow
5 rounds
w 24's
m 32's
ex.
5 sdl
1 pushup, 1 wall walk, 1 pushup
5 kte
5 sdl
2 pushups, 2 wall walks, 2 pushups
5 kte
and so on...
24.28.32.32.32
ReplyDelete9.34, rx
14, 16, 20, 24, 24
ReplyDelete13:27 RX
16,20,24,24,24(the bells at AFD only go up to 24k)
ReplyDelete14:38, Rx, knees-elbows done on rings
done at AFD Training facility
Looks like I needed the rest of you for motivation!