Three part WOD....
WORKOUT:
Start with the following:
As many reps as possible of KB Swings (70#/53#) in 5 minutes...
(THE CATCH... There will be a 40 rep time check for everyone during the 5 minute AMRAP... This means once you hit 40 reps, check the clock and remember your time because that is your time for the 1st WOD...)
THEN... Your total swing REPS for the 5 minutes is your score for the 2nd WOD of the day...
REST THREE MINUTES
3rd WOD:
"The Cinco"
5 Box Jump Overs (24"/20")
5 Chest 2 Bar Pull Ups
5 Plank Walk Up w/ A Push Up
* As many rounds plus extra reps as possible in 5 minutes...
The plank walk up will start in a standard plank/front bridge position, then you will press up to each hand one at a time until you are in a push up position then perform ONE push up before returning to the starting position for the second rep...
POST YOU TIME FOR WOD 1, YOUR REPS FOR WOD 2 & YOUR TOTAL ROUNDS PLUS EXTRA REPS ON WOD 3 TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
10 comments:
2:06; 68 @ 53#; 3rds + 7 reps
Jill
2:05, 68 rx
7rnds
1:38/75 reps rx/4 rounds
-Josh
1:21, 91 w/35KB, 3 rds and box jumps.
1:14 (70#)
82reps
5rds + 3 box jumps
mario
1:25, 91 @53#, 4 rds (chin above bar)
John
1:22, 80 (70#), 5 rds + 3 rx
1:22, 90 reps
3 1/3 rounds plus 1 pu
Brendan
1:33 93@53 4 ends +8
Dave
2:31
59. @ 70#
4rds + 5 jumps
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