WOD
METABOLIC CONDITIONING
25 Walking lunge steps 25/15kg
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 32/16
30 Sit-ups
20 Hang squat cleans 50/35kg
25 Supermans
30 Wall ball shots
3 Rope climb ascents
CORE
3 rounds
Hollow rock 45 sec
superman rock 45sec
rest 45sec
Subbed pullups for negatives, box jumps for step ups, ring dips with red band, scaled up on my kettlebell swings, and subbed rope climbs for 30 pullups and 30 knees to elbow
ReplyDeleteThis WOD was an absolute killer!! I seem to be getting better at my negatives, not using my legs as much which is definately the goal. Then for ring dips Rob had me doing them like the pullups negatives, but me trying to support my own weight, this was definately alot harder than it looked!
Really happy that the 24kg swings and the wall ball shots felt really good. I didn't want to not finish this WOD, So I just smashed out everything as quick as I could, finishing this WOD in 33:32 just within the 35 minute time cap!