Sunday WOD 20081123

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)Puppies:

Three rounds for time of:
10 Knee lifts
5-10 pound Kettlebell swing, 10 reps
10 Push-ups
15 Jumping Pull-ups/Standing Pulls
12-15 inch Box Step ups, 10 reps
10 Good Mornings
Walking lunge, 50 ft

Post time to comments.

See the Exercises Page for how to do these movements.

One thought on “Sunday WOD 20081123

Add yours

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Blog at WordPress.com.

Up ↑

%d bloggers like this: