082013

Both GPP and Kettlebell Sport

(Kettlebell Sport people warmup with light snatch/jerk technique work)

WOD 1:

Tabata goblet squats

WOD 2:

About 80%-90% effort:

5 minutes:

10 Pushups
3 Pullups

5 minutes

10 Double-arm swings
5 Burpees

5 minutes

Jump rope (However many you want…..)
8-12 Push Press

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3 comments

  1. 5X5 20KG Double Jerk – form focus.
    5×5/arm 20KG Snatch – form focus.

    WOD 1:
    24KG bell – 87 reps

    WOD 2:
    Push/Pull – 6 rounds in just under 5 minutes.
    Swing/Burpee – 28KG single arm sport swing (5 per arm), 5 rounds in 5.5 minutes
    Jump Rope (50reps)/Push Press (2 24KG bells) 4 rounds in 5 minutes

    WOD 3:
    Say nasty things about the coach.

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