8/12/03

jerm
One Armed Snatch

SKILL:
Kettlebell Complex: On the right arm complete 3 KB Cleans, 3 KB Push Press, 3 KB Front Squats.  Repeat on the left arm.  Rest and repeat for a total of 5 rounds.
WOD:
“The Gripper”
Athletes will perform the following movements for time with a 12 minute cut off

RX DIVISION:
45 Pull ups
75 Double Unders
45 KB Swings (70/53)

600m Run

SCALED:
30 Pull ups
225 Singles
45 KB Swings (53/35)

600m Run
You can break up the reps however you see fit.  For instance, RX could do 3 rounds of 15 pull ups, 25 double unders, 15 KB swings, 200m run.

This is one of the workouts that will be featured in “The Gulf Coast Gauntlet”, the competition that is being held in Galveston on Saturday August 24.  Remember your score and you can see in a few weeks how you would’ve held up against the competition.  If you are competing, let this be a trial run on how you’ll separate the movements for the competition.

RECENT POSTS

8 thoughts on “8/12/03”

  1. Worked up to 70# kb for skill on last round.
    WOD 11:43 rx. Broke up pullups and KB to 4 rds 15, 10, 10,10. Bonus I gotball three rds of DU unbroken. First time ever doing that!!!!

  2. Jeremy Johnstone

    10:25 scaled
    3 rds
    10 pull ups
    75 singe unders
    15 kb swings
    600 meter run
    225 single jump ropes sure do take a long fricking time!

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top