GPP:
WOD 1:
As a circuit:
Pushup ladder
*Add two reps each set until failure. Reset back to 2 pushups and repeat again until failure.|
Pullup ladder
*Add one rep each set until failure. Reset back to 1 and repeat again until failure.
WOD 2:
7min AMRAP/3min rest/7min AMRAP:
Run 400m
10 Double-arm Push Press
10 Double-arm Swings
Kettlebell Sport
Sport Level Jerk (4 rounds)
3 rounds, resting 3 minutes between sets: Heavy one-arm swing – Swing RT until 3 or 4 reps left in grip, switch and repeat LT
EMOTM (Every minute on the minute) for 10-15 minutes sprint (80%-90% effort) 50 meters
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WOD#1 2/1…16/8 (70/36) 2/1…16/8 (7-/36)
WOD#2 Push Press 40kg (44#) Swings 25kg (53#)
1rnd +3swings
2rnds + 50m (shortened runs to 200m too much walking otherwise)
WOD 1:
18 (90 total), 8 (36 total), 16 (72 total), 8 (36 total)
WOD 2:
I only have one 35# kb, so the presses took me longer than it should have… But this workout absolutely killed me!
2 rounds, 2 rounds (only 200m run on last round)
#1 push up to 12 (+8) frist round and up to 10 second round.
Pull up up to 5 first round and up to 4 (+4) second round.
#2 3 rounds, two 12kg on both exercises.
got a visitor after the first round and had to break.