Team WOD, Saturday 23/07/2016
HAPPY BIRTHDAY DAN!!
In pairs complete the following,
As many rounds as possible in 15mins of:
7m One arm overhead kettlebell lunge (Left), 24kg (16kg)
7m One arm overhead kettlebell lunge (Right)
14 Kettlebell swings, 24kg (16kg)
21 Jumping pull-ups
-Alternate stations with your partner e.g. Ath 1: KBL, Ath 2: KBS, Ath 3: JP then continue the sequence alternating rounds.
-Each station can only be completed by one team member, the change of stations can only happen when all reps are complete.
-One kettlebell, one load with only one athlete working at one time.
-For the jumping pull-up, the middle of the forearm should line up with the bar whilst standing extended underneath with your feet together.
Post load and team reps completed to comments.
Happy Birthday Dan have a great day ‘:)
Home wod 5 rounds of max sets. Ring rows, v ups, ring dips ,pull ups .
Happy Birthday Smithy!!
Home WOD
20 RM Back Squat 70kg
Deadlifts 90kg