080313

GPP

WOD 1:

3x max pull-ups – hold top position for – second each rep

WOD 2:

Repeat 7 rounds, resting one minute between rounds –

AMRAP 1min:
2 heavy double-arm swings
2 goblet squats

WOD 3:

Press ladder (repeat to failure twice)
3x max v-ups

Kettlebell Sport

Warmup with light technique work

Each set lasts 4 minutes. No rest between sets.

Set 1: lighter than competition snatch – 1 swing +1 snatch
Set 2: competition weight jerk
Set 3: competition weight snatch
Set 4: lighter than competition jerk
Set 5: lighter than competition 1 swing+1 snatch

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3 comments

  1. Wod#1 9, 6, 7
    Wod#2 10, 9, 10 , 9, 8, 8, 9
    Got interrupted with work between Wod 1 and 2. Started first round of Wod 2 with 16kg bell and then raised to 20kg
    Wod#3 Press 16kg RT 5-6, LT 6-6
    V-ups 16, 10, 8

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