NEWS
TUE WOD Recording
WOD
“Back to December”
4 Rounds
21 Wall Balls
18 Kettlebell Swings
150 Meter Run
12 Ring Dips
Weight: 20/14, 53/35
4 Rounds
21 Wall Balls
18 Kettlebell Swings
150 Meter Run
12 Box Dips
Weight: 14/10, 35/26
4 Rounds
18 Wall Balls
15 Kettlebell Swings
120 Meter Run
9 Box Dips
Weight: 10/6, 26/18
WOD GUIDANCE & GOALS
Break wall balls into 15/6 or do them unbroken. The kettlebell should feel light, and if you were fresh you could do all 18 swings unbroken. Recover on the run if you went unbroken the first two movements, or push the run if you had to break them. Chip away at the ring dips in sets of 6/6 or 4/4/4. Target 16 minutes.
Post Time to Comments.
HOME WOD
4 Rounds
21 Squats
18 Sit Ups
150 Meter Run
12 Dips
ENDURANCE
10 rounds
100m sprint, 200m jog
13:50 8# bench round 1, then red band
15:50 (6# WB, 26# KB, Row, Black Band Ring Dip)
Max 13:19
13:06 MCx
12:07 MCx
16:42 MCx
12:51. WB Orange Height. KB Swings( 2 rounds eye height/2 rounds overhead).
14:44 MCx, used 1/2 black band for dips
13:52 20#WB (9′), 53#KB 200m Row, Ring Dips (red band)
14:49 16#/35#/45 slides/rings
14:22 MAx with red band ring dips
15:40- black band dips
17:43 MAx-ish. WBs with breathing breaks, RDs with red and purple bands. I think I got the stimulus.
15:50 MCx
11:23 max
14:58 6WB, 26KB (eye height), band with dips
17:28 MCx
Should have done 6 ring dips per round. 12 was too many and slowed me way down.