Skills/Strength
Anything with a KB or DB
Examples are H2H KB, TGU, Snatch, Clean etc
WOD - 4 Rounds
400m run
15 Box Jumps (High)
5 G2O KB (Right arm) 24/16
5 G2O KB (Left arm)
MAX pushups (Release at bottom)
*On rounds 2-4, you can perform pushups at any stage of the round.
Skills. Learned TGU. 8kg. looks like a good overall exercise.
ReplyDeleteMax box jump. 30 inches + 1 20kg plate
WOD timed out at 20 min due to work start time
4 rounds , KB scaled to 16kg
box jump 20inch + 1 brick
strategised pushups for time. 12/12/12/5(time maxed out)
DB Split Snatch @ 45lb - 5 each arm
ReplyDeleteTGU @ 24 kgs.
WOD: 23 mins Rx'd
Box Jumps: 30"+20kg plate
Pushups: 20 each round all completed after jumps and G20.
Focus was maintaining 20 pushups each round, completed within one minute. It took a while to get moving this morning probably due to the sub zero temps again.
Strength: TGU 4 each side at 16kg and 20kg and warmed up for WOD
ReplyDeleteWOD: 24:36 Subbed run for row and subbed box jumps for Brutus back squat and kb at 20kg pushups 13,13,13,14 this workout wrecked me was fun.
Practiced KB goblet squats with 12k & 16k.
ReplyDeleteWOD: 21:30
26" box
16kg KB
12-12-8-10 for push ups
WOD: 19.56
ReplyDelete24'' Box
16kg KB
15,15,15,15 Push Ups
WOD : 20.26
ReplyDeleteGreen box, 20kg KB
20,18,16,16 push ups