An's W.O.D.
AMRAP: 20 minutes
10 - Snatch 115/75
15 - Goblet Squats 1.5/1 Pood
400m Run
4 rounds+15 goblet squats
Modification: Snatched 65lbs, 16kg kettlebell
Notes: go heavier on the kettlebells next time. Try 1 pood! See May 3 and May 13 workouts!
Also, see June 2 workout. Improved from 45lb snatch to 65lb snatch!
Showing posts with label run. Show all posts
Showing posts with label run. Show all posts
Thursday, May 13, 2010
An's W.O.D.
In teams of 4 complete:
800m Run
80 Box Jumps 24/20
80 Pull Ups
80 Dips
80 Handstand Push-Ups
80 Thruster 95/65
80 Kettlebell Swings 2.0/1.5P
80 Burpees
80 Push-Press 95/65
800m Run
All partners must finish the run before moving to box jumps. Only two people may work at one time. Time is stopped once everyone has finished the last 800m.
My modification
Assisted Pull ups
Assisted Dips
Assisted HSPU
45lbs push press
1 pood kettlebell swings
Time: 31 min
Notes: We had a team of five, so we did 100 of everything. Also, I puked :)
In teams of 4 complete:
800m Run
80 Box Jumps 24/20
80 Pull Ups
80 Dips
80 Handstand Push-Ups
80 Thruster 95/65
80 Kettlebell Swings 2.0/1.5P
80 Burpees
80 Push-Press 95/65
800m Run
All partners must finish the run before moving to box jumps. Only two people may work at one time. Time is stopped once everyone has finished the last 800m.
My modification
Assisted Pull ups
Assisted Dips
Assisted HSPU
45lbs push press
1 pood kettlebell swings
Time: 31 min
Notes: We had a team of five, so we did 100 of everything. Also, I puked :)
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