WOD
Level 1
3 Sets, rest 3-4 Minutes Between Sets:
- Lunge Holding Dumbbells (30/20 per hand) x 10
- Ring Row x 10
- Burpee x 15
- Box Jump Step Down (18/12) x 15
- Russian Kettlebell Swing (45/25) x 20
- Slam Ball (20/15) x 20
Level 2
3 Sets at high effort, rest 3-4 Minutes Between Sets:
- Front Rack Lunge (135/95) x 10 (5/leg)
- Chest to Bar Pull-up x 10
- Burpee x 15
- Box Jump Step Down (24/20) x 15
- Russian Kettlebell Swing (70/53) x 20
- Slam Ball (30/20) x 20
Notes: Try to move at a consistent pace across sets – should be high effort, but not all out pace.. Record each set time.
3:45, 3:52, 4:02 85# and regular pull ups; holy butt muscles.
4:09, 4:30 something, and something longer
I love Scott’s naming standards for Wods. No bs names. He just tells it like it is. Unless its too many things to name, in which case, he just goes with “and More”.
15:12 unbroken
4:09, 4:27, 4:45 Rx
4:18, 4:48, 5:06
65#lunge, 45# kb, rest rx (45-60 sec. rest)
3:27/3:27/3:15 rx
3:55, 4:11, 4 ;42 rx