WOD
Level 1
AMRAP in 15 minutes of:
- Tuck Jump x 15
- “Russian” KB Swing (45/25#) x 15
- Burpee x 15
Level 2
AMRAP in 20 minutes of:
- Double-Under x 20
- “American” KB Swing (53/35#) x 20
- Burpee x 20
Score is total rounds + reps.
Cool-down
Spend 5 minutes releasing your shoulders using a lacrosse ball.
6 rds + 50 reps (level 2) …too many breaks on the burpeeeees
Level 2
4 rounds
35#kb
level 1 time/reps but level 2 movement standards
5 rnds + 25reps
Level 2 Rx, 4 rounds + 47. Double unders are getting better! Thanks Coach Walden! – Wings
Level 2, 4rds (35#, double under attempts)
8 + 44
Buck furpees!
Truer words were never spoken. It’s amazing how much the bucking furpees suck the energy out of whatever else you’re doing in the WOD. I guess we should be grateful such an effective movement was invented.
especially for you tall people!
Level 2
6 rounds + 80 SU
something slightly different… but totally similar in suck quality (and by ‘suck’ I mean ‘awesome’)
5 rounds:
20 KB swings (Russian, 2 pood)
50 DUs
30 seconds rest
11:30 rx
6 + 51
6 + 49 Level 2
7 + 29 level 2
6 + 36, Level 2
5+45
4 + 50 (Single Under x 60)
6 + 23
7 + 34
6+38
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