Warm-Up:3 Rounds:
Run 200m
10 GHD Sit-Ups
9 Kettlebell Swings 35#
8 PVC Pass-Thru
Run 200m
10 GHD Sit-Ups
9 Kettlebell Swings 35#
8 PVC Pass-Thru
Dynamic Warm-up
WODs:
Strength:
Press 3x3 or 3x5
Push Jerk 3 sets, 2 reps
Push Jerk 3 sets, 2 reps
MetCon:
"300"
For Time:
25 Pull-Ups
50 Deadlift 135#
50 Push-Ups
50 Box Jumps 20"
50 KTE
50 Kettlebell Swings 53#
25 Pull-Ups
For Time:
25 Pull-Ups
50 Deadlift 135#
50 Push-Ups
50 Box Jumps 20"
50 KTE
50 Kettlebell Swings 53#
25 Pull-Ups
Endurance: Tabata Intervals
Run or Row 20s on, 10s off, for 8 rounds
Run or Row 20s on, 10s off, for 8 rounds
Pic1: Derek and DT doing "Betty"
Pic2: What's wrong with this picture?
Pic2: What's wrong with this picture?
No comments:
Post a Comment