Call Us: (913) 213-5306

Wednesday 12.2.15

1
Dec

Wednesday 12.2.15

Group Warm Up
1200 Team Row
Switch every 200 meters
Strength
In 20 Minutes Establish a 1RM (Take your time)
Power Clean

WOD (Level 3)
For Time (Ladder Down/Up)
10 Russian Swings (70/53)
10 Goblet Squats (70/53)
10 Push Ups from an Inch Worm
1 Double Handed Get Up (70/53)

WOD (Level 2)
For Time (Ladder Down/Up)
10 Russian Swings (53/44)
10 Goblet Squats (53/44)
10 Push Ups from an Inch Worm
1 Double Handed Get Up (53/44)

WOD (Level 1)
For Time (Ladder Down/Up)
10 Russian Swings (44/25)
10 Goblet Squats (44/25)
10 Push Ups from an Inch Worm
1 Double Handed Get Up (44/35)

Repeat these rounds dropping the swings, goblet squats and push ups by 1 rep each round. Get ups remain at 1 throughout.

On the push ups – inch worm out and perform the designated amount of reps

On the double handed get up – use one bell and cradle it to your chest.  Start laying down and then get up keeping the bell cradled to your chest.

Leave a Reply