WOD Saturday 9 February: Level 2 & 3

10 Feb

Level 2

Jumping jack related warm-up. May have been some hurdle jumping mixed in there, too.

 

Skill A: Push Jerk

Work up to a heavy double

 

Skill B: Double-unders

Um…kind of forgot to do this? Consider it homework…

 

WOD: 3 rounds for total reps

1min max ground to overhead (60% of bodyweight)

1min max strut pull-ups

1min max push-ups

1min rest

 

Level 3

Jumping jack related warm-up. May have been some hurdle jumping mixed in there, too. One-legged hurdle jumps were particularly entertaining (for me)

 

Skill A: Push press

Working up to 5RM

 

Skill B: muscle-ups

Drills for most, but Filip and Andreas got the dubious honour of doing weighted muscle-ups in the back room. Andreas managed a muscle-up with a 12kg kettlebell attached to his foot.

 

WOD: 3 rounds for total reps

1min max ground to overhead (80% of bodyweight – ha!)

1min max strut pull-ups

1min max hand release push-ups

1min rest

 

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