warmup:
partner medball work
10 reps each movement, 2 rounds
chest pass, overhead throws, forward rotations,
backward rotation, explosion
5 pullups
3 windmills r/l
10 heavy russians
3 rds
WOD 1
kb complex
power clean
front squat
thruster
snatch to backwards lunge
1 all left, 1 ll right
2 all left, 2 all right
3 all left, 3 all right
that's 1 round
3 total rounds
light, medium, heavy
WOD 2:
stone to shoulder 3-5-7-5-3
20 foot handstand walk
10 minute cap
16/24/28
ReplyDeletethrough 7 with 93#
WOD 1: 24/24/32
ReplyDeleteWOD 2: 116# 2 short of completing 7th round
20/24/28
ReplyDelete116# - 1 short of completing last round of 3 reps