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STRENGTH
Single Leg KB Deadlift, 6/leg x 4 sets, 3011 Tempo
WOD
Level 1
AMRAP 6:
- V-Up x 5
- Air Squat x 15
- Dumbbell Snatch Alternating Arms (35/20) x 10
- Air Squat x 15
Rest 4 Minutes
Repeat AMRAP
Level 2
AMRAP 6:
- Toe to Bar x 5
- Air Squat x 15
- Dumbbell Snatch Alternating Arms (55/35) x 10
- Air Squat x 15
Rest 4 Minutes
Repeat AMRAP
Notes: Try to be consistent in efforts between AMRAPs – operate around 90% or at a sustainable pace.
KB DL: 60#
AMRAP 1: 4+2
AMRAP 2: 4+8
Both AMRAP @35#
KB DL: 70
WOD 1: 3+26
WOD 2: 4rds
KB DL: 40#
AMRAP 1: 3+10 @ 40#
AMRAP 2: 3 +7 @ 35#
DL up to 88# (fun!)
AMRAP 1: 3+7 @35#
(had to run out before AMRAP2, I’m not a true Honey Badger)
KB DL: 70#
AMRAP 1: 3+20 rx
AMPAP 2: 3+5 rx
KB DL @40#
4+11
4+20
@25#
KB DL: 45#
AMRAP 1: 3 rx
AMRAP 2: 3+3 rx
KB DL: 45 x 1, 53 x 3
AMRAP 1: 4 + 6
AMRAP 2: 4 + 15
(V-Ups, 35# DB for first rd, then switched to 30#)
3+38
3+32
KB DL: 35# each hand x 4
WOD: 4+4, 4+4 rx
KB DL 45#
WOD: 3+20, 3+40 (25#)
DL at 45#
WOD 1: 4
WOD 2: 4 + 2
Both at 30#
DL: 53# KB in each hand
WOD: 3+16, 3+5 with v-ups and 50#DB
WOD- 4 + 26, 4 + 20 @ 30 #
WOD: 3 and some both rounds @ 25# snatch
DL: 53#
WOD: 4+1 4+3 rx
KB DL: 40#
Amrap 1: 3 (25#)
Amrap 2: 2 + 41 (25#)
KB DL: 35#
AMRAP 1: 3 + 35 (40#)
AMRAP 2: 4 + 5 (40#)
1: 3+22
2: 3+23
35# DB, V-ups.
4+7, 4+8