WOD #1 10min AMRAP
5 Burpees
10 Wall Balls
15 KB Swings 32/24
1/2 Gasser
*2 can work burpees at same time
*Wallballs are shoulder to shoulder
*Swings can't touch ground once started, partition as needed.
Rest 12min
WOD #2
Max rounds in 3 minutes of:
3 Hang Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
*Bar can't touch ground once started
*Pushups are face to face & touch hands every rep
*Squats are done simultaneous.
WOD 1 3 Rounds
ReplyDeleteWOD 2
2r -5
2r-5
2r-6
2r-11
3r-3
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ReplyDeleteWOD 1 - worked alone
ReplyDelete3 Rounds
WOD 2 with 30 KGs Hang P/Cleans
3 Rounds + 6 reps
2 rounds + 3 reps
2 rounds + 7 reps
3 rounds
3 rounds + 12 reps