Strength/Skill Development
Complete 4 rounds of A1/2:
A1. Front squat x 3-5 reps
A2. Weighted pull-up x 2-4 reps. (Working towards pull-ups? Sub with 2-4 6s eccentrics per round.)
B. Double arm dumbbell walking lunge x 24 steps (12/leg). Rest 90s x 2 sets.
WOD
Complete 4 rounds of:
10 hand-release pushups
20 Kettlebell swings (NTE 1.5/1 pd)
30 Double unders (working towards DUs? Sub 30 reps rebounding or 15 DU attempts in place of singles. Consider two rounds of each method.)
for time.
Post best FS x 5, WPU x 4, DB WL x 24 and overall time.
Name FSx5 WPYx4 time kb mods
Dan F 155 60×2 8:19 53
MenneM 155 20kg 9:48 53
Heather 95 ecc5# 9:43 26 kneepushups
Joy 80×3 pux3 9:14 30 attempts
Julie S 75 ecc10# 8:32 30 singlesingledouble
Rebecca 85×3 ecc10# 7:17 25 rebounding
Robin 85×3 ecc 9:11 26 singledoubleattempts
Ward 155 20 10:18 53
Allan 140 22×3 9:15 35 reboundingattempts
Cherie 135×3 15×2 9:22 15
Will 285 ecc 9:00 35 1/2DU 1/2rebound
Anthony 195 44 10:05 45
Jamie C 205×3 35 11:44 45