Start with a Bang

1-2-12
Skill Work:
Spend 5 minutes working on Kipping and T2B
WOD:
Three minute AMRAP: 200M run, 30 Wallball (20#/14#), 15 Toes to bar, 30 Box jump (24″/20″), 30 OHS (95#/75#), 15 Burpees, 30 Push press (95#/75#), 15 Kettlebell Swings (55#/35#)
Rest 1 minute
Six minute AMRAP: 200M run, 30 Wallball (20#/14#), 15 Toes to bar, 30 Box jump (24″/20″), 30 OHS (95#/75#), 15 Burpees, 30 Push press (95#/75#), 15 Kettlebell Swings (55#/35#)
Rest 1 minute
For Time: 200M run, 30 Wallball (20#/14#), 15 Toes to bar, 30 Box jump (24″/20″), 30 OHS (95#/75#), 15 Burpees, 30 Push press (95#/75#), 15 Kettlebell Swings (55#/35#))
 
You will post how far you get and how many reps in the two AMRAPS, then complete the workout for time.
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16 thoughts on “Start with a Bang”

    1. OHS: 65-75-95-105-115-120 (1 RM), first time doing heavy overhead suqtas since shoulder injury. Hope to improve! Thanks to Jen for pushing me when I wanted to stop. You are an awesome trainer!Conditioning WOD: 6 rounds + 5 Snatch Balances at 45 pounds (RX)Worked on breaking down the kipping pull up. Shoulder feeling better today. We’ll see how I feel for Thursday.Day 2 of nutrition challenge done! I have been making myself go to sleep early and have been feeling well rested. Off to take my fish oil.

  1. Haven’t felt like puking after a wod since about this time last year….until now.
    Skill: 52 du in 2 min
    26 du in 1 min
    Wod: 3 min amrap- to 10 T2B
    6 min amrap- to 20 box jumps
    17:13 on last round

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