GPP
WOD1:
Tempo Pushups, then
Pullup ladder1-2-3…1-2-….
WOD2:
5 rounds:
1 minute hand to hand swings
1 minute Push Press (switch arms as needed)
1 minute Goblet Squat
1 minute Rest
Kettlebell Sport
3×2 Squat
GS Level Snatch/Jerk or
GS Level long cycle
Pullup Ladder 1-2-3…1-2..
3x Hollow body max hold
30 min run/bike/row/jump rope or any combination of the three
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WOD#1 Tempo Pushups 13-8
Pullup Ladder 1..6, 1..5
WOD# 2 Used 35# cuz back really hurts
Swings = 176
Push Press =112
Goblet Squats = 118
2×5 glute ham raise, 2×5 single leg squat with 40 KG.
4 rounds level 3 long cycle with 20s, 7 rpm
jump5/row10/bike15
Tempo push ups 30
Pull up ladder 1-9-1
Swings. 30(2hand swing)-18-18-18-17
Push press. 12-15-15-15-15
Goblet sat. 8-12-11-12-11