031213

GPP

WOD1:

Tempo Pushups

– Tempo is 2 seconds concentric and 2 seconds eccentric
– You must maintain constant motion, there can be no pauses at any point
– You must not hold your breath at any point, breathing must be constant
– Sets will be 8-12 reps with no more than 40 seconds rest between them
– Each set must be to done to complete muscular failure
– Perform as many sets as possible

Post reps used and total rounds to comments.

Explosive repeat pullups – around 30% of 1-set max – 8-12 rounds

– Each repetition must be as explosive as possible
– There can be no pauses between reps
– Sets will range from 10-20 seconds
– Rest intervals will vary from 40-20 seconds

Post reps used and total rounds to comments.

WOD 2:

3 min max burpees
rest one minute

3 min max two-handed swings (heavy)
rest one minute

3 min max air squats
rest one minute

3 min max two-handed swings (heavy)
rest one minute

3 min max kettlebell thrusters
Rest one minute

3 min max burpees
rest one minute

Post total reps to comments.

Kettlebell Sport

10minute long cycle AMRAP
*10 burpee penalty each time bells need to be set down, enacted after set

5x1k row – 1 minute rest between rounds

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4 comments

  1. 6 rounds + 6 reps, @8 = 54 pushups.

    Elbow not ready for anything exlplosive yet, did single and double swings instead.

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