061513

GPP

WOD 1:
3x max strict press

WOD 2:
3 rounds for time:
50 air squats
50 single-arm swings each arm (split up as needed)
rest 1 minute

WOD 3:
3x max reps pullups

Kettlebell Sport

Sport Level Jerk (2 rounds)

Heavy single-arm jerks – fast – 10 rounds 10 reps (each arm) per round

rest 10 minutes

Sport Level Snatch (2 rounds)

Heavy single-arm swings – fast – 10 rounds 10 reps (each arm) per round

Heavy kb step-ups (25 minutes)

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5 comments

  1. Wod #1 @16 KG 15-14-11 both hands
    WOD #2 @16 KG total time 16:23 (rest time is out)
    Skipped #3 due to lack of time and pull-up bar at home (sadly)

  2. WOD 1:
    35# – 20, 15, 13

    WOD 2:
    3:07, 3:03, 3:17 -11:27 total— 9:27 minus the breaks

    WOD 3:
    16, 10, 9

    I was going to get a new bell. I was planning on a 60# for the heavy swing days, but after this workout I was thinking about a 45#…. what do you think I should get?

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