051013

GPP

WOD1: Pull-up Ladder (rest 30s between reps)

WOD2:

Every 30s for 30minutes:

Alternate 9 Goblet Squat and 9 pushups

Example: Start timer and perform 9 goblet squats. At :30 perform 9  pushups, at 1:00 perform 9 goblet squats, etc.

Scaling: Can sub Air Squats for goblet, decrease reps for each movement

Post weight used and any scaling to comments.

Kettlebell Sport

Sport Level Jerk (4 rounds)

WOD2 from GPP above

Post weight used and any scaling to comments.

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4 comments

  1. Sport Level 7 – 4 rounds, 20kg bells

    Squats/Pushups: 20kg bell for the first 20 sets, 16kg for the remaining 10. First 15 sets of push-ups normal, second 15 from knees.

  2. WOD1
    1…10 on rings. Tired today. Day 3 of two a days. Took day off from running.
    WOD2
    Completed all sets in under the :30 mark (just barely at times). Bodyweight only.

      1. AM workout is:
        An easy KB @35#
        50 swings rt/lt =100
        50 around the body pass, cw then ccw =100
        50 rows rt/lt =100

        I do the WODs in the afternoon, about 6-7 hrs later. I am tired and sore right now. I also usually run 3mi before the WOD but due to time constraints I didn’t today.

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