Wednesday 18 July

Alex snatches the soul right out of the kettlebell

WOD:

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans @ 20/14 lb
20 Pull-ups
10 Handstand push-ups

SCALES:

Gold

Three rounds for time of:
25 Double-unders
40 Sit-ups
30 Medicine ball cleans @ 20/14 lb
20 Pull-ups
10 Handstand push-ups with 1 Abmat shim

Silver

Three rounds for time of:
25 Double-unders or attempts
30 Sit-ups
20 Medicine ball cleans @ 14/10 lb
10 Pull-ups (band assisted)
10 Handstand holds @ 3 seconds

Bronze

Three rounds for time of:
100 Single unders
20 Sit-ups
15 Medicine ball cleans @ 10/10 lb
10 Pull-ups (band assisted)
10 Dumbbell shoulder press @ heavy load

WARMUP:

Static Drills
Medicine Ball Clean Practice

MOBILITY OR SKILL WORK:

Skill
Over the bar

%d