Saturday 17 December

WOD:

Max reps in 2 mins of each exercise with 90 sec rest between each:

Body weight Dead lift
Kettle Bell swings (M:1 1/2 pood  F: 1 pood)
Box Jumps  (M: 24″ F: 20″)
Double Unders

Scales:

Gold:

Max reps in 2 mins of each exercise with 90 sec rest between each:

80% Body weight dead lift
Kettle Bell swings (M: 1 1/2pood  F: 1pood)
Box Jumps (M: 20″  F: 18″)
Double Under attempts

Silver

Max reps in 2 mins of each exercise with 90 sec rest between each:

70% Body weight dead lift
Kettle Bell swings (M: 1pood  F: 3/4pood)
Box Jumps (M: 20″  F: 18″)
Single and Double under attempts mix

Bronze

Max reps in 2 mins of each exercise with 90 sec rest between each:

Dead Lift (scale as needed)
Kettle Bell swings (scale as needed)
Box Jumps (scale as needed)
Single Unders

Warm up:

400 M jog
3 rounds of 5 reps of each movement

Mobility or Skill Work:

Mobility

couch stretch

“Sleep and Caffeine with Nadia Shatila, Erik Preston and Dave Lipson by Again Faster Equipment – video [wmv] [mov]

3 thoughts on “Saturday 17 December

  1. Fun class today, Emily! I worked with Irvin, and appreciated the push from him. I scored 265 Rx’d

  2. Enjoyed Emily’s class and programming this morning! I subbed power clean for deadlift because I wanted something with a little more power output since I have been doing hotel WODs. My score was 270 with 135# PCs.

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