16 January 2017

Article: Double-Under Tips to Get You Started

Prep for Winter Challenge WOD#2

Warm-up
500 m Row

Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
After each round:
+ 5-10 Kip Swing / T3B / K2E
and / or 5-10 kettlebell swing

Metcon
A or B ...
Those in the Challenge -
A= "Elite"
B= "Recreational"/" Masters"

A: AMRAP-9:
10 Calorie Row
10 Squat Clean (135/95#)
10 S2O
10 C2B Pull-Up

B: AMRAP-9:
10 Calorie Row
10 Squat Clean (95/65#)
10 S2O
10 KB Swing (53/35#)