September 15, 2015September 14, 2015Scott5 Comments

Wednesday Workout: OTM, KBS, DU

STRENGTH

OTM 8:

Power Snatch (touch and go) x 4

Right into OTM 8:

Handstand Push-up x 3-5 strict, or 4-6 kipping, or hold (i.e. 20-30 seconds)

*Can scale to wall walks or knee/feet on box handstand push-up

WOD

Level 1

For Reps:

4 Minute AMRAP: Russian Kettlebell Swing as heavy as possible
4 Minute AMRAP: Double Under Attempts or Singles*

*If doing singles, every 50 reps perform 5 burpees

Level 2

For Reps:

4 Minute AMRAP: Kettlebell Swing (70/53)
4 Minute AMRAP: Double Under

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

3. September 20: Sunday Funday Park WOD!

4. September 26: Field Day Fun and Campout

5. September 27: Fall 2015 Nutrition Challenge Kick-off

5 thoughts on “Wednesday Workout: OTM, KBS, DU”

hannaheliades September 16, 2015 — 1:45 pm

Snatch: 75#
Handstands: holds + one negative
KB: 60 at 53#
Jumprope: 225 SU + 22 box jumps at 24″ (5 every 50 singles)

Reply
martha September 16, 2015 — 4:52 pm

SN- 60#
HSPU’s 4-5- kipping
KB- 83 @ 45#
DU’s 186

Reply
Lex September 16, 2015 — 5:53 pm

Snatch: up to 75#
HSPU: 5 (2 abmats, strict)
KBS: 80 (53# Russians)
DUs: 209

Reply
andy September 16, 2015 — 6:59 pm

125 40 61 225

Sent from my iPhone

>

Reply
Joe September 19, 2015 — 10:54 am

Snatch 85#
Ring Push Up x4/round
KBS: 30 overhead + 39 Russians @70#
DUs: 272

Reply

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