051713

Both GPP and Kettlebell Sport

WOD 1:

Pullup ladder – 30s between each set

WOD 2:

2 min max burpees
rest one minute

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

2 min max air squats
rest one minute

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

2 min max double kettlebell thrusters
Rest one minute

2 min max burpees
rest one minute

WOD 3:

30+ minutes run/bike/row/jump rope (light and easy)

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One comment

  1. WOD1
    1…10
    WOD2
    Burpees w/ 18″ box jump 10
    2h swing 75 @60#
    Air sqt (to the floor) 27
    2h swing 70 @60#
    Subbed goblet squat 10
    Burpee pull-ups 5

    WOD3
    3mile run 30:00
    Did this first…made everything else less fun…bum knee slowing things down.

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