Two part workout today with a new movement :)
WORKOUT:
Part I:
KB/DB Burpee Box Step Overs (35#/53#)(16"/20")
5-4-3-2-1
Double Unders (NO SINGLES ALLOWED... SCALE REPS INSTEAD & ATTEMPTS COUNT)
50-40-30-20-10
(5 minute cutoff)
REST 5 MINUTES
Part II:
1 CTB Pull Up (Try kipping on this WOD, if you can since it's lower volume)
1 Air Squat Jump (Each jump finishes with a bar touch on the rig about 3-6" above your reach)
1 Toe 2 Bar
* 5 minute AMRAP adding ONE REP on to each movement at the start of each new round *
The new movement is pretty straightforward... Do a Burpee between the DB/KBs, stand up & pick up your weights, proceed to step up and over the box and turn around and repeat on the opposite side of the box...
POST YOUR TIME FOR WOD 1 & TOTAL ROUNDS FOR WOD 2 TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
11 comments:
DNF/2rnd+2step-ups 26KB du 10/8
6 Rnds +3 med blue, med red
I forgot to bring my coordination skills and counting ability today...
so it's a write-off WOD. However, I was happy to get 2 DU
in a row and I made that "swoosh" sound
with my rope a lot. ha ha
Erin--I hope your ankle is okay.
DNF: 10 of 30 du's done/ 4 of 5 t2b done
DB burpee box step over - 45# DB, 16"box
DNF: Only 3 DUs left - 60#
9 Rds + 1 CTB Pullup
Mario
5,4,3 burp/step overs (53#)
50,40,6 du's
6rds + 7 sqt jumps
4:45 with 70# kb's
9 rds + 5 CTB pullups
5 4 3 burp/steps 60#
Du let's not go there
5 2/3 + 1 t2b
Dave
4:08 w/ 45# db
2 t2b left on rd 5
2 rds + 1 @ 53#
83 reps
11 DUs on round of 30
7 rounds
Post a Comment