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Friday, September 21, 2012

FALL EQUINOX KU WOD OF THE MILLENIUM









rounds 1 and 2
chose 1 of the 6 movements for the 6 slots
all movements are single bell and you cannot use the same movement twice

round 3
chose 3 of the 5 movement for the 3 slots
all movements are dual bells and you cannot use the same movement twice

see picture for details
scale as necessary and keep track of your total missed reps

A:  5 mins, 60 single reps and 30 dual reps, 12/16
B:  4 mins, 45 single reps and 25 dual reps, 16/24
C:  3 mins, 30 single reps and 15 dual reps, 24/32

snatch x1
clean and jerk x1
american x1
kb wall ball x2
thruster x2
tgu x3
dual squat clean x2


2 comments:

  1. rx, zero missed reps

    20 tgu @16
    45 snatch @24
    30 americans @32
    30 thrusters @16
    45 c&j @24
    15 wall ball @32

    30 c&j @16's
    13 squat cleans @24's
    15 americans @32's

    ReplyDelete
  2. Rx with one missed rep*

    30 KBell Wallball @16
    45 Clean & Jerk @24
    30 American Swing @32

    60 Snatch @16
    22 Thruster @24
    9* TGU @32

    30 Clean & Jerk @2x16
    13 KBell Squat Cleans @2x24
    15 American Swings @2x32

    ReplyDelete