WOD Thursday November 20th

Warm up:  50 Kettlebell figure 8’s

1. 10 minutes to work on any skill (double-unders, pull-ups, muscle ups, handstand walks…ect.)

2. For Time:

25 Kettlebell swings @ 2 / 1.5

25 Double-legged mountain climbers

25 Sumo deadlift high-pulls @ 2 / 1.5

25 Kneeling squat jumps

25 Kettlebell swings @ 2 / 1.5

Havoc Barbell Club:

1. Snatch: 1, 1, 1, 1, 1, 1, 1, 1 @ 75-85%

2. Hang below knee snatch: 1, 1, 1, 1, 1, 1 @ 70-80%

3. Hang above knee snatch: 1, 1, 1, 1 @ 70-80%

4. Ab wheel roll outs: 12, 12, 12, 12

5. Barbell hip bridge: 12, 12, 12, 12

rob

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s