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WOD
Level 1
AMRAP 10:
- Row x 250m
- Hang Dumbbell Snatch x 20 (10/side)
- Lunge x 20 (10/leg)
Rest 5 Minutes
AMRAP 10:
- Run x 200m
- Russian Kettlebell Swing (40/20) x 20
- Box Jump Step Down (18/12) x 20
Level 2
AMRAP 10:
- Row x 250m
- Dumbbell Snatch (55/35) x 20 (10/side)
- Lunge x 20 (10/leg)
Rest 5 Minutes
AMRAP 10:
- Run x 200m
- Kettlebell Swing (53/35) x 20
- Box Jump Step Down (24/20) x 20
Notes: Try to pace each one at 85-90% – I.e. Rowing should be consistent pace on first one.
3+73m, 2+30rx
3+16 snatches, 3+run in 10:36
3+6 snatchs, 3 in 9:45 and + 5 kb swings
3 + 36m, 3 + 5 Rx
Did the WODs in reverse order.
3 with a bit of time left over @ 30#
3 + 5 calories on the airdyne – subbed 8 calories on airdyne for the run, the rest rx
On Saturday:
WOD 1: 3 + 121m @45#
WOD 2: 2 + 11 with Box Step Ups
Got gassed on the second AMRAP, and the box step ups were definitely slowing me down