A. mix grip pushups, bw lunge, kbell horn squat
1. x10 pu, x20 lunge (total reps), x8 kbell h sq (move up in load each round)
2. x8, x16, x8
3. x6, x10, x8
WOD#1
6 rounds-superset A and B, no more than 60-90sec rest btw sets
A. mix grip TGU (reg/bottom bell up)
1. x3 total reps
B. mixed pullups- weighted, CTB, strict, kipping, unbroken, mix grips, chin over the bar
1. x5 total reps
WOD#2
Kettlebell Complex for time, squat reps go down by 1, reps run 6 to 1 then done.
m:2x20kg w:2x14kg (3 burpee penalty every time bells touch the ground)
x3 kbell cleans
x3 push press
x6 kbell front squat
(cleans, push press, are always x3)
finishing set:
x3
x3
x1
WOD#1 weighted Pullups - 3 sets 16K, 3 with 20K missed the 5th on last to attempts. TGU maxed on 14K bottom up, maxed on 24K regular grip.
ReplyDelete4:26 WOD#2, and I'm pissed I put the bells down.
WOD1: Strict pullups with a couple kips to finish final sets. 32kg reg grip TGU's. 14kg bottom up TGU's
ReplyDeleteWOD2: 4:30 2x20kg, put bells down 3 times. Shoulders felt weak