1) STRETCH:
2) WARM UP:
**SKILL WORK**
TURKISH GET-UP
KETTLE BELL SWING
KETTLE BELL SWING
3) W.O.D:
(A) Spend 15min - Find 1RM (Rep Max) Turkish Get-Up Each Arm
~3-5MIN REST
(B) 5 Max Rep Rounds of Kettlebell Swings 2pood (#72)
*For (A) spend 15 minutes warming up to your one rep max Turkish Get-Up and post final load to comments. For (B) rest exactly 1min between rounds, you'll perform the maximum reps possible per round and post each rounds number of completed reps to comments.
**RAMP WOD**
75 BURPEES FOR TIME
*Post total time to complete in comments.
(A) Spend 15min - Find 1RM (Rep Max) Turkish Get-Up Each Arm
~3-5MIN REST
(B) 5 Max Rep Rounds of Kettlebell Swings 2pood (#72)
*For (A) spend 15 minutes warming up to your one rep max Turkish Get-Up and post final load to comments. For (B) rest exactly 1min between rounds, you'll perform the maximum reps possible per round and post each rounds number of completed reps to comments.
GET THAT HEAD THROUGH THE ARMS. SHOULD SEE EARS IN FRONT OF BICEPS.
WHITEBOARD
**RAMP WOD**
75 BURPEES FOR TIME
*Post total time to complete in comments.
Philmor ramp wod completed 2/26/12-
ReplyDelete75 burpees for time 7:29
CEDRIC:
ReplyDelete(A) #75
(B) 23/20/17/15/15
BRYAN:
(A) #75
(B) 25/18/16/16/12
MARTIN:
(A) #65
(B) 21/16/12/11/12
**Got 1 rep turk at #85 right arm but failed with left and time expired. We nail it next time.
ReplyDelete