070213

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.|
Chin-up ladder
*Add one rep each set until failure. Reset back to 1 and repeat again until failure.

WOD 2:

2 rounds:
2 minute jump rope
2 minute double-arm heavy kettlebell swings
2 minute air squats
2 minute alternating lunges (kb or without)
2 minute kb press

WOD 3:

3x max hollow bodies

Kettlebell Sport

Sport level snatch, performed as follows:

1st set: heavy half-snatch. Duration by feel. Multiple hand switches allowed.

Main set: competition weight. If you’ve been following the programming, you might try a higher level since this is the only “working set”. One switch allowed.

3rd set: lighter than competition. This is primarily to work the grip, so you could also do heavy, “lazy”, one-arm swings.

10 rounds:
Heavy one-arm jerks – 11 fast reps each arm. Rest 30s between rounds.

3x max pull-ups – hang from bar until failure after last rep of each set.

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3 comments

  1. #1 push up: first round up to 12 (+11), second round up to 10 (+10).
    Pull: first round up to 5 (+4), second fund up to 5 (+3).
    #2 RX swings with 20kg, press with 12kg

  2. #1:
    Totals: 20 (110 total), 8 (36 total), 18 (90 total), 7 (28 total)

    WOD 2:
    with 35#

    WOD 3:
    3x max hollow bodies – 15, 11, 11

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