50 Kettlebell squats
25 Kettlebell hang clean and press (alternate arms every 5 reps)
40 KB squats
20 KB HC&P (alternate arms every 5 reps)
30 KB squats
15 KB HC&P (alternate arms every 5 reps)
20 KB squats
10 KB HC&P (alternate arms every 5 reps)
10 KB squats
5 KB HC&P
Then
15 min to establish 1-rep max Split Press [DEMO VIDEO]
Post time and load to comments.
3 comments:
Tomorrow's WOD is
10 minutes to complete a 1 mile run and as many over-the-box jumps as possible.
Rest 2 minutes.
5 minutes to complete an 800M run and as many over-the-box jumps as possible.
Rest 1 minute.
3 minutes to complete an 400M run and as many over-the-box jumps as possible.
Rest 1 minute.
1 minute to complete as many over-the-box jumps as possible.
Post number of over-the-box jumps completed to comments.
15:30 min @ 35# on the WOD. 115# on the split press
Wow that was one sided
11:55 @54# / 160 on split
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