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

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

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

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

  4. 125 40 61 225

    Sent from my iPhone

    >

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

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