For some reason, I feel like doing a two-a-day today...so there will be two WODs posted.
Warm Up:
3 rounds
10 kips/butterflies
10 Med Ball Cleans (if you don't have med balls, do sit-to-cleans)
50 Jump Ropes
WOD 1:
Fran
21-15-9
Thrusters, 95lbs
Pull-Ups
WOD 2:
AMRAP 10
Single Arm Farmer's Carry (60lb), two laps around the gym (switch arms after every lap)
1 Turkish Get-Up
10 Squats
Stretch
You can either give yourself a rest between WODs or go all out. No idea what I'm doing yet for rest periods.
Fran blows: 6:32, 1 minute slower than PR...looks like I got some catch up to do.
ReplyDeleteWOD 2: 3 full rounds + 1 lap around the gym (I underestimated how long it takes to walk around the place)