Tuesday 13 March

Dan Stewarts Pile of Plates

WOD:

Complete as many rounds as possible in 25 minutes of:
20  Kettlebell Halos clockwise, 1.5 pood male 1 pood female
10 L – Ring Dips
20 Kettlebell Halos counterclockwise, 1.5 pood male 1 pood female
10 L  – Pull-ups

SCALES:

Gold

Option 1:

20 minute AMRAP of:
15  Kettlebell Halos clockwise, 1.5 pood male 1 pood female
5  L – Ring dips
15  Kettlebell Halos counterclockwise, 1.5 pood male 1 pood female
5 L – Pull-ups

Option 2:

20 minute AMRAP of:
15  Kettlebell Halos clockwise, 1.5 pood male 1 pood female
10  Ring dips
15 Kettlebell Halos counterclockwise, 1.5 pood male 1 pood female
10  Pull-ups

Silver

20 minute AMRAP of:
15  Kettlebell Halos clockwise, 1 pood male 3/4 pood female
10  Dips *
15  Kettlebell Halos counterclockwise, 1 pood male 3/4 pood female
10  Pull-ups*

* assist with bands if needed

Bronze

15 minute AMRAP of:
15  Kettlebell Halos clockwise, 3/4 pood male 1/2 pood female
10  Bench or Box dips
15  Kettlebell Halos counterclockwise, 3/4 pood male 1/2 pood female
10  Pull-ups*

* assist with bands as needed

WARMUP:

 Plank Warm up.

MOBILITY OR SKILL WORK:

Skill Work and WOD Prep: Workup to Halo load during skill work. Set rings up for dips and practice L – holds and movements.

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