060413

Both GPP and Kettlebell Sport

WOD 1:

Strict press ladder (30s between sets)
Chinup Ladder
*1 rep right, 1 rep left press, 1 rep chinup, 2 reps rt 2 reps lt press, 2 reps chinup until almost failure, reset back to one and repeat sequence again to failure.

WOD 2:

Six rounds for time of:
25 air Squats
20 Push-ups
24 alternating lunge steps (can also be done as jumping lunges)
Run 400 meters (sub 1:15 of jump rope)
Rest 1:30 between rounds

Record time (minus rest) to comments.

Compare to 040113

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8 comments

  1. I am new to this site and just wanted to know if there is a prescribed break between each of the assigned WODs?

  2. Coach,
    Took a couple days off while i was waiting for my 24’s to arrive. They came today and I did a light workout in prep for my test on Friday.

    Double Jerk Ladder 1 – 10 – 1 (started out with 30 seconds rest, ended up with about a minute rest between sets.)
    Snatch Ladder 1 – 10 – 1 (1R, 1L, 2R, 2L, and so on)

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