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Both GPP and Kettlebell Sport

Wod 1:

4x max push-ups (leave a couple reps in the tank each set
4x max v-ups (same)

WOD2:

AMRAP in 7min, rest 2 minutes, AMRAP 7 min:

6 burpees
6 single arm swings each arm
6 alternating lunges with Kettlebell in goblet position
3 push presses each arm

Wod 3:

Chin-up ladder

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8 comments

    1. I couldn’t tell you what the recommended KB weight is. I guess it would be different for you depending on where you are.

      A ladder, however, I can explain. You complete 1 rep, short rest, 2 reps, short rest, 3 reps, short rest, 4 reps… and so on until you can’t complete the reps.

      1. I forgot to mention that for the ladders, a popular method is to work your way up a “ladder” then back down, a 1-5-1 ladder would look like this:
        1 rep
        2 reps
        3 reps
        4 reps
        5 reps
        4 reps
        3 reps
        2 reps
        1 rep

  1. WOD 1:
    Push-Ups/V-Ups: 24/26, 20/25, 21/20, 16/21

    WOD 2:
    28KG bell.
    3 rounds, 3.5 rounds.

    WOD 3:
    1 – 7 – 1

  2. Crossfit Push ups/V ups back to back
    20/12, 10/9, 8/4, 6/7

    1st 7 minutes – 4 rounds plus 6 burpees

    2nd 7 minutes – 4 rounds

    Chin ups ladder 1 to 5 to 1

  3. Hotel Gym
    Push-ups – 16,18,18,17
    Tuck-Ups – 10,11,10,9

    WOD w/45# Dumbell
    3+ (partial round)
    3+ (partial round)

    No pull-up bar in sight. Lifefitness Pull-downs w/85kg 1,2,3,4,5,5

    Hotel Gym 45# Dumbell

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