Monday 12/30/2013 WOD
Warm up
W a PVC pipe
3 sets of
10 Pass Throughs
10 muscle snatches
10 over Head squats
10 Duck walks
10 Sots presses
10 Snatch Balance
10 Snatches
Strength/Skill
Push press
5-4-3-3-3
65%-70%-80%-90%-95%
Base percentages off your 3RM
Training (Met-Con)
4 Rounds
30 Secs AMRAP
30 Secs rest
KB Push press (35/26) (53/35)
Air Squats
Chest to bar Pull ups
Scale options:
Scale weight of Kettlebell
Scale chest to bar w chin over bar/ use a band/ sub with rings to chest
2013 12 29
A burpee ladder bonus round! WOD 235 (RR’s). Kept thinking “I can’t do this,” in the bonus round, but then it would switch to, “like hell I can’t!” Thanks Coach Q!