Follow the link below to watch something impressive
INCREDIBLE
-Warm Up-
Kettlebell Complex
(rest between movements as needed)
20 x Two Handed Swing
10 x One Arm Swing (each arm)
10 x Snatch (each arm)
10 x Figure 8 (front-to-back)
10 x Figure 8 (back-to-front)
10 x Goblet Squat
10 x Standing Press (each arm)
10 x One Arm OHS (each arm)
20 x One Arm Swing (alternate above head level)
-Workout-
10-8-6-4-2 for time of:
Power Clean @ 155 / 65
Front Squat @ 155 / 65
Push Jerk @ 155 / 65
Strict Pullups / Jumping Pullups
Burpee Broad Jumps @ 6"
Scale accordingly
*Strict Pullups
- ROM = Base of neck to bar at the top / Dead hang at the bottom
- No Kipping
*Burpee Broad Jumps
- Start with your body perpendicular to a 6" x 6" timber. Drop down and do the pushup first, kick your legs under, and then, from the tucked position, jump over the 6" x 6". That's one rep. Turn around and start the next one.
Post time to comments
First day back from Vaca, about 3 pounds heavier than before Vacation.
ReplyDelete2 easy minutes, 2 hard minutes 11 rounds Elliptical
44 minutes
402 Calories
4.05 miles
Then:
6 way BB complex
65lb,75lb,85lb
Cabana 27:02 (10 and 8 FS @ 135)
ReplyDeleteBeastmaster 27:02 as rx'd
Worlock 30:19 as rx'd
Clint 30:29 as rx'd
Trickle 31:06 as rx'd
Man, it sure feels good to be back.
I highly recommend this wod to you all. I'll try to get some video up of the 6" burpee broad jumps. Not quite as challenging as I had thought, but still a good way to mix it up.
-bonus-
ReplyDeleteNight time run
1.6 miles
11:52
felt good to get out and run
looking forward to tomorrow's trail run