WOD Mon. Jul. 23

July 22nd, 2012
by:

Basics Skillwork: Kettlebellswings and SDHP
Level 1/2 Strength: Shoulder Press 1×12 @ 40-50%, 1×8 @ 50-60%, 3-3-3+ (Do a max amount of push-presses once you’ve reached failure on your last set)
Level 1/2 Endurance: Run 50m forward and 50m backwards eight (8) times.

WOD Level 1/2
For time in heats of 3:

500m Row
40 Kettlebell Swings M=55#/W=30#
30 SDHP M=95#/W=65#
20 Lunges M=95#/W=65#
10 Ground to Overhead M=95#/W=65#

WOD Basics
For time in heats of 3:

500m Row
40 Kettlebell Swings M=55#/W=30#
30 Situps
20 Lunges
10 Burpees