Compare to last year: HERE
WOD 1
4 Rope Climb (15ft)
~then
21-15-9
Kettlebell Swing (#53/#35)
Push-up
~finish with
800 Meter Run
Compare to 8/20/12
WOD 2
7 Rounds for Max Load:
1 Snatch Balance
Into
3 Overhead Squat
Compare to 8/21/12
WOD 3
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups
Compare to 8/22/12
7 RFT:
7 Front Squat (#165/#115)
14 Box Jumps
Compare to 8/23/12
Tabata for Total Reps:
Row* (Calories)
Rest 1 Minute
Handstand Push-Up
Rest 1 Minute
Burpee
Compare to 8/24/12
WOD 6
Team WOD - teams of ~4"Kettleapalooza"
200 KB Swing (70/ 53)
200 1-arm KB High Pull (53/35)
200 Goblet Squats (53/ 35)
200 Waiters OH lunges (35/26.5)
Compare to 8/25/12
2 comments:
WOD 4 - 17:17 (5 rounds of 5 & 10 reps)
WOD 3 - 12:48 (subbed 50% volume T2B for Sit-Ups)
WOD 2 - 125# (worked from 55# increasing about 10# at a time to make sure barbell was caught in deep squat)
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